You are reading a single comment by @CrazyJames and its replies.
Click here to read the full conversation.
London Fixed Gear and Single-Speed is a community of predominantly fixed gear and single-speed cyclists in and around London, UK.
This site is supported almost exclusively by donations. Please consider donating a small amount regularly.
@CrazyJames
Drop the butterfly, they are a waste of time when it comes to building strength/speed
(or chest flys as I like to call them), and instead try dedicating more energy to your incline/decline/normal bench with a pause at the bottom of the movement then pushing the barbell up as fast as you can on your last one or two sets once you are properly warmed up.
Fast intentions or attempting to move the weight with speed even if it is not actually "visibly" moving that fast, improves the development of fast twitch muscle fibres (thats a good thing) and vastly improves explosive power over normal slow bench presses, but importantly, do not let the weight drop suddenly, bring the weight down slowly, and explode upwards into the bench press. Take a look at Olympic lifters and top olympic sprinters (who utilise a lot of powerlifting/olympic lifting techniques in their training schedules) to witness fast twitch muscle fibre development at its best, explosive power and overall strength is far more useful and enjoyable than just "bulking up a bit".