Develop and Maintain Explosive Upper-Body Power With the Bench Press | STACK
Brandon Guarneri
- Brandon Guarneri served as a Content Director for STACK Media. He oversaw production for STACK Magazine and created video content with athletes and brands for...

Develop and Maintain Explosive Upper-Body Power With the Bench Press

July 27, 2011

Must See Football Videos

Path to the Pros 2014: Terrance West

Path to the Pros 2014: Jadeveon Clowney

The Five Pillars of Heads Up Football

Now that the NFL lockout is officially over, teams are starting to build their rosters. For some undrafted free agents—like former Boston College linebacker Mark Herzlich, who just signed with the New York Giants—staying near peak condition all spring and throughout most of the summer has been a priority.

And for any high school athlete, it's important to stay as close to peak condition as you can, especially if you're a backup looking to make a good impression when the head coach calls your number.

For Herzlich, Cam Newton and more than 200 NFL athletes who have spent part of their off-season at IMG Academies, staying conditioned has been a challenge. "The problem was, we didn't know when the end was going to be," says Jeff Dillman, head strength and conditioning coach at IMG. "We had to maintain their peaks."

One way Dillman was able to do that was by making sure that each athlete started his workout with a thorough Dynamic Warm-Up, lasting anywhere from 45 to 50 minutes. A specific max effort day was designated for heavy singles, and on dynamic days, the athletes would try and bench the bar as quickly as possible. "The biggest thing," says Dillman, "is keeping the explosive power."

Here's how to work a dynamic Bench day into your workout:

Advertisement

Bench Press

  • Select a weight that's 70 to 80 percent of your one rep max
  • Focus on moving the bar as fast as possible
  • Perform reps explosively

Sets/Reps: 10x3-5

"The difference between the high school athlete and a pro athlete is the high school athlete will move [the bar] slow, and the pro athlete will want to move it as fast as possible," says Dillman. "Try and move the bar at the speed of light."

The explosive upper body power you'll develop through the Bench Press will show up all over the field—from a defender laying a big hit on a ball carrier to creating separation from a blocker to a running back stiff-arming a tackle to gain a few extra yards.

Source:  IMG Academies
Photo:  fitfastatanyage.com

Brandon Guarneri
- Brandon Guarneri served as a Content Director for STACK Media. He oversaw production for STACK Magazine and created video content with athletes and brands for...

NFL Wide Reciever Randall Cobb Outworks Everyone

Related Content

Why You Should Never Doubt Colin Kaepernick

World-Class Workouts With Todd Durkin: Test Your Endurance With the Who Dat? Challenge

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

STACK Fitness

Everything you need to be the fittest you 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