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DE Bench Press Setup: Key Tips for Speed & Power

90 views · Published 25 January 2008 · 0:20 · Indexed 20 September 2026

Channel: Chris Duffin · 2008 · People & Blogs

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In this video, we break down the ideal setup for Dynamic Effort (DE) bench pressing to help you build explosive speed and power in your lifts. Dynamic Effort training focuses on moving weight as quickly as possible with perfect form, using sub-maximal loads (typically 50-70% of your 1RM). This method is a crucial part of improving overall strength and speed off the chest, which translates to better bench press performance in both competition and training.

I’ll walk you through the essential steps of getting into the proper position for a DE bench press, including how to set your feet, grip the bar, and align your body to ensure maximum efficiency and power output. Proper setup is key to executing DE bench presses with speed while maintaining control of the bar.

In this video, you'll also learn how to implement accommodating resistance (bands or chains) to increase tension at the top of the lift and how it helps develop lockout strength. Whether you're new to DE training or looking to refine your technique, this video will provide valuable insights into how to set up for the DE bench press, improve your lifting speed, and develop raw power for the bench press. Don't forget to like, comment, and subscribe for more tips!

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