How bench press weight and speed affect muscle growth and strength
Optimizing Strength and Hypertrophy: The Combined Effect of Intensity and Velocity Loss Thresholds in Bench Press Training.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Not specified in abstract
Not specified in abstract
Practical Takeaways
For muscle growth, aim for 70-85% of your 1RM and allow reps to slow by 50%; for strength, use the same intensity but slow reps by only 25%.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Not specified in abstract
Not specified in abstract
Practical Takeaways
For muscle growth, aim for 70-85% of your 1RM and allow reps to slow by 50%; for strength, use the same intensity but slow reps by only 25%.
Publication
Journal
Medicine and science in sports and exercise
Year
2026
Authors
F. Pareja-Blanco, J. Sánchez-Valdepeñas, P. Cornejo-Daza, L. Rodiles-Guerrero
Related Content
Claims (3)
When trained lifters slow down their bench press reps by half, it helps them build bigger chest muscles and do more reps.
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.
For men who already lift weights, doing bench presses with heavy weights (70-85% of their max) for 8 weeks gives the best boost to chest muscle size, strength, lifting speed, and how many reps they can do.