SPEED BENCH do you need it?

[sk*]

What are the plyo bench techniques?

Thanks.

-sk

 

[IronLion]

There are a lot of variations but here are some I use:

Box Pushups - Push up to increasingly higher boxes

Box Drop Push Ups - Drop from the box to the floor in pushup position and do a push up to get bck onto the box as fast as possible, think the ground is on fire.

Medicine Ball recoils- MEd Ball is dropped from chest or head height onto you who is laying on the ground with your arms extended, the ball is caught with your arms extended and returned as fast as possible, think the ball is on fire. Also you can let the ball come down and touch your chest as well.

Bench Recoils, if you have access to equipment that will make it possible, you can do the med ball recoils with the bench press, this is about the best power development movement for the bench plane. You are forced to absorb the shock and create a force as fast as possible, with no eccentric tension or hyperextension from the bar deccelerating.

 

[JLA]

push ups - throwing your body weight off the ground...could be one

 

[Little Wing]

hmm....maybe i'll drop speed bench see what happens. or do paused speed like Spatts.

plyo bench? i knew you guys would talk about some sh*t i never heard of. that's why i hang around here.

 

[Liftbig]

I think alot of the elbow pain that comes with speed work is do to a kind of hyperextension at the top of the ROM.

thats a good point. but i think thats also the reason why you would want to use bands and chains for speed benches. slows down the top just enough. and imo if your hyperextending at the top, you should at more weight.

 

[wlhosch]

For DE upper I sometimes use a Smith machine in order to throw the bar up and catch it as it comes back. I don't know how much good it really does, but people look at me like I'm strange when I do it. Wait...they do that anyway.