Every Tuesday we do speed work on the bench to improve our explosiveness in that lift. Here is the workout I did:
Speed Bench, 9 x 3 @ 65% raw max
Pull-Ups x 60 reps total paired with Incline Triceps Dumbbell Toss 4 x 10
Cable Triceps Extensions 3 x 15 paired with Cable Preacher Curls 3 x 15
I like to pair opposing exercises together so that when one muscle group is resting I am can work another group. This maximizes training efficiency and keeps me sweating instead of standing around getting cold in our frigid Canadian weather!
For the dumbbell toss, this is the best video I could find. Do the concetric (push) phase much more explosively to build power.
- Speed Bench, 9 x 3 @ 65% raw max
- Pull-Ups x 60 reps total paired with Incline Triceps Dumbbell Toss 4 x 10
- Cable Triceps Extensions 3 x 15 paired with Cable Preacher Curls 3 x 15
I like to pair opposing exercises together so that when one muscle group is resting I am can work another group. This maximizes training efficiency and keeps me sweating instead of standing around getting cold in our frigid Canadian weather!For the dumbbell toss, this is the best video I could find. Do the concetric (push) phase much more explosively to build power.