Bench pressing speed day

[Tman2002]

For those of you who bench with a max effort day and a speed day what does your speed day look like?

 

[big_byrd52]

speed bench- with light bands at 40-45% of max raw bench. 9 sets of 3
clapping pushups with band across back. 6 sets of 10-15
barbell/DB ext., or pressdowns. 5 sets of 10-15
upright rows, 3sets of 10
lateral raises. 3 sets of 10
plate raises. 3 sets of 10
abs

i use this as a shoulder day as well. u need to get Ryan Kennaly's book, Monster Bench. u can get it at monstermuscle.com. his website is benchmonster.com