Speed Bench
Push/PressbilateralBeginner
Equipment Needed
Barbell
Target Muscle Group
Chest
Primary Goal
Resistance
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
Grab a bench and a barbell. Lay down on the bench with your legs to either side. Hold the barbell with both hands about a foot apart above your head with your arms slightly bent. Straighten your arms. Lower the barbell to your chest. When this action is complete, press the barbell over your head until your arms are completely straight. Repeat for desired amount of reps as fast as possible and increase weight when appropriate.
