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
Olympic Bar Push Punch
Description
In addition to strengthening the chest, shoulders and triceps, this exercise is effective in calling upon the muscles of the core region to provide stability throughout the movement. It is important not to let the rather unorthodox appearance of the movement give you negative pre-judgments prior to execution. Although everyone can benefit from this exercise, its effectiveness is clearly demonstrated when performed by athletes such as fighters (to increase punching power) and linemen due to the movement specificity.
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Execution
- Place one end of an Olympic bar in a corner between the walls for support. Load barbells onto the opposing end.
- Elevate the end with the barbells and firmly grasp the bar using a closed grip.
- Bend at the knees, tighten abdominal region and square up to the bar while keeping your arm extended.
- Inhale and bend elbow, allowing the hand and weight to drift back towards the front shoulder/outer chest region. Stop movement prior to your elbow drifting beyond your ribcage.
- Exhale, and drive the weight forward as if throwing a punch or pushing something out of your way.
- Repeat until the desired number of repetitions are completed.
- Switch arms and repeat.