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...

We analyzed the available evidence on whether velocity-based training increases power and speed more than tempo-based training during the bench press, and what we’ve found so far does not support this idea. Only one assertion was reviewed, and it claimed that moving the bar as fast as possible at 70% of maximum strength leads to higher speed and power compared to using a fixed tempo — but this claim was not backed by any supporting studies and was contradicted by 55.0 refuting assertions [1]. This means the evidence we’ve reviewed leans strongly against the idea that focusing on speed during the bench press produces greater power or velocity than following a controlled tempo, when movement distance and lowering phase duration are kept the same. The lack of any supporting studies, combined with the high number of refuting assertions, suggests that the assumed benefit of velocity-based training in this context may not hold up under current evidence. We don’t know why the refuting assertions exist — whether due to differences in training experience, equipment, measurement methods, or other factors — but we can’t say velocity-based training clearly leads to better outcomes here. The evidence is limited to one specific scenario, and we haven’t seen data from real-world training studies that confirm or clarify this comparison. For now, if you’re bench pressing and trying to improve power or speed, choosing between moving fast or sticking to a steady tempo may not make a clear difference based on what we’ve seen. The best approach might depend more on your goals, fatigue levels, and how well you can control the movement — not just how quickly you push the bar.