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DE Bench Press: Dynamic Effort Training for Explosive Power

160 views · Published 27 December 2007 · 0:50 · Indexed 20 September 2026

Channel: Chris Duffin · 2007 · Sports

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In this video, I’m showcasing the Dynamic Effort (DE) Bench Press, a key training method for developing explosive power and speed in your bench press. DE bench press involves using sub-maximal weights (around 50-70% of your 1RM) and focusing on moving the barbell as fast as possible with perfect form. This technique helps to improve your speed off the chest, enhance your overall pressing power, and break through strength plateaus.

I’ll walk you through my setup, showing how to properly position your feet, grip the bar, and maintain tightness throughout the lift to maximize force production. We’ll also discuss the use of accommodating resistance, like bands or chains, which add varying levels of resistance as you press the bar upward, helping you build lockout strength and power. This is crucial for improving both your max bench press and overall pressing performance.

If you're looking to increase your bench press explosiveness or add some variety to your training, the DE bench press is a powerful tool. Don’t forget to like, comment, and subscribe for more strength training tips and videos!

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