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Übung: Bankwerfen - Bench Throws

Bench Throws are a Plyometric Exercise that is can increase an athletes' Upper and total body power output, as well as increase an athletes' susceptibility to contact related sports injury.  The high acceleration and deceleration movement speeds and high rates of force development protect an athlete from injury.

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Primär trainierten Muskelgruppen: Pectoralis Major & Minor, Triceps Brachii (Long & Medial heads), Anterior Deltoid, Coracobrachials, und Serratus Anterior.
Übungstechnik: Lie on your back on a bench, with 5 points of contact: 2 feet flat on the floor, hips, mid back and back of the head on the bench.  Grip the bar at the same width you would for your Bench Press.  Lift the weight off the rack to reach elbow extension.  Quickly lower the weight towards the chest (not touching), and explosively push the bar up releasing it at elbow extension.  As the bar slides down the smith machine, grab it, and with control, decelerate it towards the chest, allowing the elbows to flex.  Re-set before the next Rep.
Optionen zur Progression der Übung: There is a lot of debate regarding the amount of weight that should be used to maximize upper body power output.  Applying the concept of specificity , it is recommended to compete this exercise at varying loads so that you induce high rates of force development and power over varying weights, so that you have a better power profile.  Sport is dynamic, your training should be also.
As a caution, do not attempt this exercise at a weight greater than 70% of your bench max.
You can also varying your rep and set profiles. For example, 3-5 sets of 1-3 reps at 50-70% weight, and on different training days, work through the same number of sets, however, of higher reps at lighter loads. The key is variability.

 
 

                          
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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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