Explosive Bench Press

Explosive bench press are best performed on a Smith Machine, or if using a barbell, full concentration is required, aiming to use a lighter weight than your normal bench for 10 reps+ - (30 / 50% lighter).

Lower the weight down towards your chest, however on your upward lifting phase, explode the weight upwards, releasing the bar when your arms are straight, enabling the weight to travel freely for a few inches.

Keeping your hands open, and arms extended catch the bar on its return, in order to repeat the process, aiming for controlled explosive uplifts, stopping prior to becoming tired.

Care should be taken to make sure that locking collars are secure, and that you don't drop the weight, if you feel unsafe, don't perform this exercise, use a smith machine with the safety locks in place.