GB Performance Coaching

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The banded dynamic effort bench press is a great upper body exercise to build the velocity side of your pressing power.

Bar speed is key here.

Too much weight and you'll end up with more of a force based exercise rather than a velocity based exercise.

Save the heavier weights for your max effort training days.

The bands are also a useful tool that accelerate the eccentric phase of the lift potentially translating into a more powerful concentric phase (assuming the weight is appropriate).

Be careful not to add too much band tension.

Rep schemes for dynamic effort days are generally a higher number of sets, each having only a few reps.

This way you maintain your optimal bar speed to develop the velocity end of the power spectrum.

Here is how I organize it.

First some warm-up sets, then:

Week 1 - 7 Sets of 4 reps (28 Reps) @ ~50-55%
Week 2 - 7 Sets of 4 reps (28 Reps) @ ~55-60%
Week 3 - 8 Sets of 3 reps (24 Reps) @ ~60-65%
Week 4 - 10 Sets of 2 reps (20 Reps) @ ~65-70%

Try it out and let me know how it goes!