How many seconds going up, and going down when bench pressing?

[Twin]

I keep hearing different things!

Some say, as you go up, go as fast as you can "explode motion" ! and when coming down, go controlled for 3 seconds.


and some say, 3 seconds up... and 3 seconds down..

[MACHINE5150]

thats about right..

[Twin]

wait what lol.

3 seconds up and 3 seconds down?


or

go as fast as i can up. then controlled down? for 3 seconds.

which is it

[X83]

Three to four seconds down and explode upward if possible.

[Twin]

Three to four seconds down and explode upward if possible.

thanks alot. appreciate it .

[bruary17]

just move the weight dude..

[Shroud83]

The more "explosively" you move the weight on the concentric part of the exercise (going up in your example), the more white muscle cells you will stimulate, which is positive for building power and size.

Moving the weight slowly (controlled) on the eccentric portion of the exercise (with bench, going down), the more muscle fibers will be affected.

So, generally speaking, explosive on the way up and controlled on the way down will yield the best results for what we're trying to accomplish.

-Shroud

[MACHINE5150]

with me it takes a couple seconds to push it up anyways cause i do lower rep range.. so even if i wanted to push it up faster i couldn't it would still take me 3 seconds or so..

[Twin]

with me it takes a couple seconds to push it up anyways cause i do lower rep range.. so even if i wanted to push it up faster i couldn't it would still take me 3 seconds or so..

oh gotcha. yeah, im doing 3 sets of like 6-10 reps. so especially on the first set, its pretty easy to push up fast. so i wasnt sure, cause i know for other exercises its best to go slow on way down and way up.

The more "explosively" you move the weight on the concentric part of the exercise (going up in your example), the more white muscle cells you will stimulate, which is positive for building power and size.

Moving the weight slowly (controlled) on the eccentric portion of the exercise (with bench, going down), the more muscle fibers will be affected.

So, generally speaking, explosive on the way up and controlled on the way down will yield the best results for what we're trying to accomplish.

-Shroud

good info. thanks shroud! learn something new everyday.

[BiG SEXi DAMAGE]

I change it up all the time if I wanna move heaps of weight i smash it up as fast as i can then control down, keeping form tho

[pstacks]

just move the weight dude..

You serious bro? most good bodybuilders will tell you that just "moving the weight" is not nearly enough. I don't see the biggest guys at my gym using their backs to curl or bench press, or busting out reps as quick as possible. They use controlled movements and really focus on the muscle.

Doesnt seem to be working for the guys who just move the weight, at least judging by what I've seen.