Barbell Bench Press: Speed

1. Lie on a flat bench with your knees bent and your feet flat on the floor.
2. With your hands slightly wider than shoulder-width take hold of the barbell.
3. Lifting the barbell out of it's cradle slowly lower it towards your chest.
4. Forcefully press the bar towards the ceiling so that your elbows are fully extended.
5. Lower the barbell and repeat the motion with relative speed.