Some Thoughts on Dynamic Bench Pressing (aka Speed Bench)

     After incorporating dynamic bench pressing into my lifts for 4+ years now, while battling shoulder pain and discomfort in multiple instances, I have developed mixed feelings toward the dynamic bench.

     I want to be clear that I am not completely against it or for it, but somewhere in the middle. In my opinion, dynamic bench pressing doesn’t need to be part of the foundation of your training regimen. In my personal experience, speed benching has never helped relieve shoulder pain. The problem, I think, lies in the speed at which you are attempting to move the bar. When trying to move the bar as fast as possible within speed-strength ranges (moving a submaximal weight as quickly as possible, ~30-50% max), maintaining stability, strength, and control at the shoulder griddle is challenging to do without beating your shoulder up to some degree. I’ve found it easier to maintain tension and stability in my shoulder stabilizers when controlling the descent of the bar, unlike with the dynamic bench when you lower and reverse (or pause) the bar in a rapid motion. Bar speed is still important, don’t get me wrong, but using that method week in and week out takes a toll on the shoulder. Then again, cycling it in and out of your programming, like any other movement, would be a better bet when you need some variety or to get past a plateau.

But what can you do instead?

1. Med ball throws:

There are other forms of ballistic work for your upper body. Med ball throws are great. If you are an athlete who needs to do sprint training as well, incorporate them both together. Pair a med ball throw variation with a sprint. Boom! Two birds, one stone.   

2. Volume work:

I’ve found volume work with pressing motions, for the upper body, to have a better training effect on my bench press. In my 12 years of training, I think volume training has helped my bench press go up and keep my shoulders healthy more than dynamic bench has done. Not only that, you get a killer chest pump too. Yup, go be a gym bro and get your swole on.

Let me know what you think about dynamic bench and comment below.

Ryan Goodell, CSCS

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