For trained lifters, pushing bench press sets until complete muscle fatigue results in a 25% larger drop in bar speed four minutes after the set compared to stopping three reps before failure,...

We analyzed one assertion and found that for trained lifters, pushing the bench press to complete muscle fatigue leads to a 25% larger drop in bar speed four minutes after the set compared to stopping three reps before failure [1]. This suggests that how close you get to failure may influence how much your lifting speed slows down in the short term. The evidence we’ve reviewed so far leans toward the idea that training to failure causes a greater acute reduction in movement velocity than training with some reserve. We did not find any studies that contradicted this observation. The drop in bar speed likely reflects temporary fatigue in the muscles and nervous system, which can reduce how fast you can move the weight—even if you’re still strong enough to lift it. This doesn’t mean training to failure is better or worse, but it does show that the choice to stop short can help preserve movement speed sooner after a set. For someone focused on maintaining fast, controlled lifts during a workout, stopping a few reps before failure might help keep bar speed higher in the minutes following the set. What we’ve found so far is limited to one assertion, and more research could add nuance over time.