When lifting weights to exhaustion at 70% of maximum strength, using a method that focuses on moving the bar as fast as possible results in about 12% more total weight lifted compared to a method...

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.

During bench press exercises performed to failure at 70% of one-repetition maximum, the greater total volume lifted with velocity-based training is partly due to a higher reliance on aerobic energy systems; when this aerobic contribution is accounted for, the difference in volume between training methods is no longer statistically significant.

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.

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.

During velocity-based bench press training, a greater reliance on aerobic energy metabolism contributes to higher total work volume, and when this metabolic factor is accounted for, the difference in total work between training conditions disappears.