2 Exercises for Tight Ends

Build the strength, speed and power you need to be an elite tight end with two exercises recommended by STACK Expert Corey Davis.

A good tight end is arguably the most versatile player on the football field. Tight ends must be able to catch and run like a wide receiver and block like a lineman. Here are two exercises that can help tight ends get it done.

Chain Bench Press

One critical lift for tight ends is the Chain Bench Press. Chains add variable resistance to a lift, making it more sport-specific. Athletes are stronger near lockout than they are at the bottom of the lift, and adding weight at  the top challenges them throughout the entire movement. Since athletes are often restricted in their range of motion while playing, training to lift a heavier weight near the end of the movement is vital.

  • Load the bar with less weight than you would typically lift.
  • Add chains amounting to 20% of what you would normally lift for a specific number of reps.
  • Lower the bar to your chest.
  • Take advantage of the reduced weight at the bottom of the lift to explode the barbell up to lockout.
If you do not accelerate the weight off of your chest, locking out once the chains come off the ground will prove difficult. The explosive power required for the Chain Bench Press is critical for football players, and this exercise is a fantastic way to train.
Hear LSU strength and conditioning coach Tom Moffitt discuss the benefits of working out with chains.

Platform Reverse Lunges

Another beneficial lift for tight ends is the Reverse Lunge off a platform. The greater range of motion required by the platform lengthens the distance and increases the stretch in the hip, promoting longer, more powerful strides.

  • Holding dumbbells, stretch one foot back as far as possible off the platform.
  • Keeping your front leg at a 90-degree angle, lower your back knee toward the floor.
  • When your knee is an inch from the ground, explosively return to the starting position.
  • Repeat with your opposite leg.

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