This movement is the speed bench press. This movement will actively train explosive power with all the muscles of the upper body including the chest, triceps, and shoulders. Performing this move it is important that the athlete rapidly accelerate the bar upwards immediately upon contacting the chest in a straight line. It is also important to use a load that allows the athlete to move the weight at the proper speed.

Click here for weight training plans for athletes and coaches in track and field, cross country, and road running.

training plans for athletes and coaches competing in track and field, cross country, and road running

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