About The Smith Machine Throw Exercise

This is a great plyometric exercise for the chest. Plyometrics are a great way to improve your power output. Recall that power is the combination of speed and strength. I use this particular exercise to work on hand speed and punching power for Thai boxing but the functionality of the movement can be easily transferred over to many different sports. Keep in mind that when performing this exercise, you’ll have to select a weight that is much less than what you would typically use when performing a regular pressing movement.

Smith Machine Throw Video

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How To Do Smith Machine Throws

1. Select a weight that is approx. 25-50% of what you would normally use for a regular chest press movement
2. Set up the bench and lie down in a supine (chest up) position
3. Grasp the bar using a grip that allows for wrist-to-elbow alignment
4. Unclasp the bar and lower the bar down until the arms are at a 90 degree angle
5. Exhale and in an expolsive fashion, throw the bar upwards as high as you can
6. Catch the bar, inhale, and lower back down to the 90 degree position
7. Repeat until the desired number of repetitions are completed