question on dynamic effort.

[beefcurry1]

i have recently incorporated dynamic effort days into my routine and am a bit confused. am i suppose to rep it as fast as i can, positive and negative, or am i suppose to do the negative somewhat slow and explode up? i know the whole lift should be in complete control but im just a little fuzzy on the negative part.

[NateDogg]

I currently use a quick concentric as well as eccentric on my dynamic bench days. I'm not sure if I'm going to keep it that way though.