Thanks, I don't remember what your blog looked like before, but it looks great now!

I agree with you on the varied lift times for various results, but I wanted to give the basic technique, because it's hard to describe more explosive reps to beginners, without them developing too much "bounce" and risking injury.

Solid advice to the basics of a bench press. I will say that the time duration of the movement and it for a second all depends on the aspect of fitness being targeted. I find that doing plyometric press ups help to overcome sticking points also.

Keep up the good work.