Smith Machine Throws
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Description
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.
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Execution
- Select a weight that is approx. 25-50% of what you would normally use for a regular chest press movement
- Set up the bench and lie down in a supine (chest up) position
- Grasp the bar using a grip that allows for wrist-to-elbow alignment
- Unclasp the bar and lower the bar down until the arms are at a 90 degree angle
- Exhale and in an expolsive fashion, throw the bar upwards as high as you can
- Catch the bar, inhale, and lower back down to the 90 degree position
- Repeat until the desired number of repetitions are completed
Bent Over Cable Press
Description
The bent over cable press is a rather advanced movement that requires a great deal of stability. The stabilization requirements are what makes the exercise so effective. The body meets the stability demands through the recruitment of additional stabilizing muscles. Also, it trains the muscle groups to work together as a kinetic chain. For example, during movement execution, muscle recruitment is not only limited to the chest and the triceps. Muscle contraction and stabilization demands are also placed on the core, the shoulder region, the legs, as well as other muscle groups. The bent over cable press makes a great pre-exhaustion superset finisher when combined with the standing cable crossover exercise.
Execution
- Select the appropriate weight and grasp a pulley cable attachment in each hand.
- Move both pulleys down to a point where you have your arms extended with knuckles facing the ground.
- Bend over at the hips while placing one leg forward and the other leg back for stability. Move the arms to a position that has your elbows in direct alignment with your wrists.
- Exhale and push both arms forward in a similar fashion to the technique used for the chest press.
- Inhale, flex at the elbows and return movement back to the position described in step 3.
- Repeat until desired number of repetitions are completed.