Exercise of the Week: Bench Press/Explosive Med Ball Press Circuit

October 12, 2011

Must See Strength Training Videos

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight an Upper Body Circuit, two exercises designed to improve strength and power.

Who’s Doing It

  • Carli Lloyd, U.S. Women’s National Team Midfielder

Muscular Benefits

  • Increases upper body strength, specifically in the pecs, shoulders and triceps
  • Increases upper body power, specifically in the pecs, shoulders and triceps

Sports Performance Benefits

  • According to research, performing a power exercise after a strength exercise causes the greatest training improvements in explosive strength
  • Increased upper body power improves any skill that uses the arms—blocking, throwing and even running
  • Strengthening upper body muscles helps stabilize the shoulder, protecting the joint from injury from contact

How to Perform the Upper Body Strength and Power Circuit

  • Bench Press
    • Assume position on bench with spotter nearby
    • Keeping feet firmly on the floor, grip bar slightly wider than shoulder width
    • Keeping elbows tight to sides, lower bar to one inch above upper chest
    • Drive bar up and slightly backward toward spotter until arms are extended; do not lock
    • Repeat for specified reps
  • Explosive Med Ball Press
    • 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: 4x5 each exercise

Coaching Points

  • Bench Press
    • Keep head, shoulders and glutes on bench and feet on ground
    • Maintain tight core
    • Do not arch back
    • Lower bar to one inch above chest
    • Always use spotter
  • Explosive Med Ball Press
    • Keep back flat and core tight
    • Explosively throw ball as high as possible
    • Spotter catches med ball and releases directly over your chest

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

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...
Must See
Skylar Diggins Attacks the Off-Season On and Off the Court Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 8,050,725
Jadeveon Clowney on Making Big Hits Jadeveon Clowney on Making Big Hits
Views: 6,488,387
Brandon Jennings: Brandon Jennings: "Always Improve"
Views: 5,547,448

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,015,900
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,235
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 69,996
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

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,659
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,294
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,462
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,938
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,992

Load More
More Cool Stuff You'll Like
3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

The barbell is a thing of beauty. Simple in its design but infinite in its power, the barbell is the most valuable tool in the weight room. You could...

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

The Most American Workout Ever

The Most American Workout Ever

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

8 Cures for a Weak Grip

8 Cures for a Weak Grip

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

YardBarker