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...
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