In moderately trained adults, performing explosive bench press throws at 40% of maximum strength does not lead to better gains in movement speed at the same load compared to other types of training...

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.

Among adults with moderate training experience, lifting heavy weights for fewer repetitions or moderate weights for more repetitions leads to greater increases in maximum strength and movement speed than lifting light weights quickly. The type of movement pattern matters less than how much weight is lifted and how much total work is done.

In moderately trained adults, lifting heavy or moderate weights improves movement speed across all lifting intensities, while explosive training does not produce the same effect, suggesting that strength and muscle-building workouts can enhance speed even at lighter loads.

Performing explosive resistance exercises at 40% of a person's maximum lifting capacity does not lead to measurable increases in muscle strength or muscle size in people who are not athletes.

When young male athletes lift heavy weights until they can't anymore, they get much faster at generating power quickly, but this doesn't happen with lighter weights.