When guys who lift weights slow down their bench press reps by about 25% from their fastest speed, it helps them get stronger faster than other training methods.

When trained lifters slow down their bench press reps by half, it helps them build bigger chest muscles and do more reps.

Lifting heavy weights with fewer reps and longer breaks makes your arms stronger and bigger faster than doing more reps with lighter weights and shorter breaks, especially for guys who already work out.

When performing bench presses with a focus on moving the bar as fast as possible at 70% of maximum strength, athletes produce higher average speed and power compared to using a fixed tempo, without changing how far the bar moves or how long the lowering phase takes.

During a single set of bench press at 70% of maximum strength, using velocity-based feedback to control lifting speed results in about 12% more total weight lifted compared to using a fixed tempo, without changing how long the muscles are under load, suggesting that faster lifting can increase mechanical work by allowing more repetitions.

For trained men doing bench presses to failure with one-minute rests, doing more than four sets reduces the physical load and metabolic demand on the muscles, as shown by slower movement and less total time under tension, but does not eliminate the stimulus entirely.