Bench Press Throw
Quick Information
Category
Ballistic Training
Difficulty
Advanced
Equipment
Machine, Bench
Primary muscle group
Pectoralis Major, Triceps Brachii
Secondary muscle groups
Deltoids, Serratus Anterior
Movement pattern
Ballistic Horizontal Push
Training goal
Rate of Force Development
Sport
General Athletic Development, Football, Rugby, MMA, Boxing, Basketball, Olympic Weightlifting
Overview
Purpose. Remove the deceleration phase of the bench press so force can be applied through the entire range.
How it fits the system. An advanced-level ballistic horizontal push entry in the Ballistic Training section, programmed to develop rate of force development. Related work in the library: Banded Speed Bench Press and Medicine Ball Punch Throw.
Primary muscles
Pectoralis Major, Triceps Brachii
Secondary muscles
Deltoids, Serratus Anterior
Movement pattern
Ballistic Horizontal Push
Equipment
Machine, Bench
Difficulty
Advanced
How to Perform
- Set the bench inside a Smith machine or a device rated for throws and set the safety catches.
- Lower the bar to just above the chest under control.
- Drive up explosively and release the bar 10–20 cm above the hands.
- Catch the bar with soft elbows and immediately absorb into the next repetition.
Coaching Cues
- "Accelerate through the whole push."
- "Release, then catch soft."
- "Reset the brace every rep."
Common Mistakes
- Using a free barbell, which is unsafe.
- Loading heavy enough that the bar does not leave the hands.
- Catching with locked elbows.
Progressions & Regressions
Progressions
Increase load to 40–50% of the one-repetition maximum, or add a pause on the chest.
Regressions
Explosive push-up, or speed bench press without release.
When to Use It
When to use
Power blocks for throwing, striking and contact athletes.
When not to use
Any shoulder pain, or without a machine and a spotter.
Programming
3–5 reps, 4–6 sets, 30–50% of one-repetition maximum, 2–3 minutes rest.
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