Exercise of the Week: Explosive Med Ball Bench

November 24, 2010

Performing the Explosive Med Ball Bench engages the pecs, delts and triceps, similar to the Bench Press; however, the med ball exercise focuses specifically on training those muscles to be explosive. This translates to an improvement in sports skills that involve a pushing motion—such as shooting a basketball or fighting off an opponent on the line of scrimmage.

The Explosive Med Ball Bench forgoes the heavy weight of a Bench Press in favor of a Med Ball light enough to toss above your body. The strength needed to explosively toss the ball stimulates your nervous system to quickly activate the needed muscle fibers, and also enhances your muscles’ ability to forcefully contract in a short time—both resulting in increased power.

When evaluating any skill performed during a game, success usually hinges on the speed of its execution. This exercise helps promote the strength gains you make with other chest exercises into power that can be used during a game.

  • Lie on ground with back flat and knees bent
  • Hold med ball with arms extended over chest
  • Lower ball to chest and drive ball straight up by explosively extending arms
  • Catch ball and immediately perform next rep
  • Repeat for specified reps

Sets/Reps: 3-4x10-15

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 152,830
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,325
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,268,862
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,536,765
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,144,153
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,437
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,240
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,332

Load More
More Cool Stuff You'll Like
3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

Try to name a sport where athletes don't need a blend of core strength, hip stability and shoulder mobility. Go ahead, we'll wait. That's right, you...

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

Build Elite Strength With This Training System

Build Elite Strength With This Training System

Heavy Rope Workout for Big Gains

Heavy Rope Workout for Big Gains

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

Building Brakes for More Speed

Building Brakes for More Speed

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

Perfect Planks: How to Make this Classic Exercise More Effective

Perfect Planks: How to Make this Classic Exercise More Effective

YardBarker