Speed & Technique Bench Day
Low-fatigue technique session for the bench block. Explosive speed bench at submaximal load, paused close-grip, light dumbbell incline, plus pulldown and triceps isolation. ~15 working sets, ~55 min.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Bench Press - Medium Grip Speed work ~60-70% e1RM. Explosive off the chest, full rest, stop if bar speed drops. 2 warm-up sets first 4 × 3 · rest 1:30 | 4 | 3 | 1:30 |
| 02 | Close-Grip Barbell Bench Press Paused, 1s on the chest. Trains the bottom position and triceps. 3 × 6 · rest 2 min | 3 | 6 | 2 min |
| 03 | Incline Dumbbell Press Light feeder volume for upper chest. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 04 | Wide-Grip Lat Pulldown Back volume to balance the press exposures. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 05 | Tricep Dumbbell Kickback Light triceps isolation, final set AMRAP. 2 × 15, last AMRAP · rest 45s | 2 | 15–AMRAP | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Speed-and-skill work — submaximal, never near failure. Speed bench at ~60-70% of comp-bench e1RM: low reps, every rep accelerated maximally off the chest, full rest, stop the set if bar speed dips. Paused close-grip trains the bottom position and triceps — 1s on the chest, no bounce. DB incline and pulldown are light feeder volume at RPE 8. Do NOT chase load; add bar speed and clean reps. If the speed sets won't move fast, drop 5%. Sub flat DB press if no incline bench.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Speed & Technique Bench Day template?
Speed-and-skill work — submaximal, never near failure. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Speed & Technique Bench Day, and how long does it take?
Speed & Technique Bench Day runs 5 movements and about 15 working sets, roughly 55 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight