Lifting a weight as fast as possible during bench press increases how quickly and powerfully the bar moves upward, without changing how far it travels or how slowly it’s lowered, compared to lifting at a steady pace.
Evidence from Studies
No evidence studies found yet.
What Would Prove This
Per GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this claim, ordered from strongest to weakest.
Whether velocity-based training consistently enhances concentric power and velocity during resistance exercises across populations and loads, and whether this translates to improved athletic performance.
A systematic review and meta-analysis of all RCTs comparing velocity-based and tempo-based resistance training, measuring concentric velocity and power output during exercises like bench press, squat, and deadlift at 60–80% 1RM, across at least 12 studies with total n > 250 participants.
Whether velocity-based training causes sustained increases in concentric power during resistance training over an 8–12 week period.
A double-blind RCT with 40 healthy adults performing three resistance exercises (bench press, squat, deadlift) three times per week for 12 weeks, using either velocity-based or tempo-based protocols, with concentric velocity and power measured weekly using linear position transducers.
Whether individuals who regularly use velocity-based training develop higher peak power output during resistance exercises compared to those using tempo-based methods.
A prospective cohort study following 150 resistance-trained individuals for 12 months, measuring peak concentric power during standardized bench press tests at baseline and every 3 months, while tracking their preferred training method (velocity-based vs. tempo-based).
Whether individuals who prefer velocity-based training have higher peak concentric power during resistance exercises compared to those who use tempo-based methods.
A cross-sectional study comparing peak concentric power during bench press at 70% 1RM in 200 resistance-trained individuals, grouped by their preferred training method (velocity-based vs. tempo-based), controlling for training experience and weekly volume.
Whether an individual’s peak concentric power increases after switching from tempo-based to velocity-based training.
A case series of 5 athletes who switched from tempo-based to velocity-based bench press training, measuring peak concentric power before and after 6 weeks of consistent training using standardized testing protocols.