Effect of Instability on Power and Speed in Bench Press

"Each subject performed 3 repetitions for the light load (40% RM; VMP \> 1.0 m/s), with 1 minute rest; 2 repetitions for the medium load (60% RM; 0.65 m/s ≤ VMP ≤ 1.0 m/s) with 2 minutes rest and 1 repetition for the heavy load (80% RM; VMP \< 0.65 m/s) with 4 minutes rest. A metronome was used for the start countdown and to time the eccentric and concentric portions of the exercise.~Subjects began the bench press with their elbows fully extended, maintaining a grip distance slightly greater than shoulder width. The bar was then lowered to their chest and then applying as much thrust as possible until full elbow extension on a 2-1-0 count. The timing sequence involved 2 seconds for the eccentric phase, a 1 second hold (to minimise the contribution of the rebound effect and allow for more reproducible and consistent measurements) and for the concentric up phase the highest possible execution speed, until the bar returned to the starting position."