Explosive Bench Press: Technique, Programming, and Benefits

How Do You Do An Explosive Bench?

To perform an explosive bench press, focus on maximal concentric acceleration of the barbell during the pushing phase, leveraging the stretch-shortening cycle with a controlled yet rapid eccentric descent and a minimal amortization phase, typically using submaximal loads.

Understanding Explosive Power in Bench Press

What is Explosive Power? Explosive power, in the context of the bench press, refers to the ability to generate maximal force in the shortest possible time. It's not just about how much weight you can lift, but how quickly you can move a given weight. This involves a high rate of force development (RFD), which is critical for athletic movements.

Why Train Explosively? Training explosively offers several benefits beyond pure strength:

• Enhanced Rate of Force Development (RFD): Improves the speed at which your muscles can produce force, crucial for sports performance.
• Improved Neuromuscular Efficiency: Optimizes the communication between your brain and muscles, leading to more efficient motor unit recruitment.
• Increased Power Output: Directly translates to a more powerful drive in the bench press and other pushing movements.
• Break Through Plateaus: Can help overcome sticking points by improving your ability to accelerate through the weakest part of the lift.

Prerequisites for Explosive Bench Press

Before attempting to incorporate explosive bench pressing into your routine, ensure you meet these foundational requirements:

• Solid Strength Foundation: You should have a well-established strength base in the standard bench press. Explosive training is an advanced technique built upon a foundation of absolute strength.
• Mastering Standard Bench Press Technique: Flawless execution of the traditional bench press is paramount. Any technical flaws will be amplified when attempting to move the bar explosively, increasing injury risk and reducing effectiveness.
• Adequate Warm-up: A comprehensive warm-up is critical. This should include general cardiovascular activity, dynamic stretches targeting the chest, shoulders, and triceps, and specific warm-up sets with light weights to prime the nervous system.

The Mechanics of an Explosive Bench Press

Executing an explosive bench press requires precise attention to each phase of the lift, with an emphasis on speed and intent.

• Optimal Setup:

  • Foot Drive: Plant your feet firmly on the ground, driving them into the floor throughout the lift to generate leg drive and stability.
  • Arch: Create a stable, moderate arch in your lower back, maintaining contact with the bench at your glutes and upper back/shoulders.
  • Scapular Retraction and Depression: Pull your shoulder blades down and back, effectively "tucking" them under you to create a stable base and protect the shoulders.
  • Grip: Use a grip width that allows for optimal force transfer, typically slightly wider than shoulder-width, ensuring a strong, active grip on the bar.

• The Descent (Eccentric Phase):

  • Control the weight, but avoid a slow, grinding eccentric. The goal is a controlled yet relatively rapid descent.
  • Aim to lower the bar to your mid-chest or sternum, maintaining tension throughout your lats and chest.
  • This rapid eccentric loading is crucial for leveraging the stretch-shortening cycle (SSC), which stores elastic energy in the muscles and tendons, ready for a powerful concentric contraction.

• The Transition (Amortization Phase):

  • This is the critical phase where the direction of movement reverses. Minimize the pause at the bottom – the goal is to immediately transition from the eccentric to the concentric phase.
  • Think of it as a "bounce" or "rebound," but without actually bouncing the bar off your chest. It's a rapid, controlled reversal of movement, maximizing the stored elastic energy from the SSC.

• The Ascent (Concentric Phase):

  • This is where the "explosive" intent comes into play. As soon as the bar touches your chest (or just before), initiate the press with maximal force and acceleration.
  • Focus on pushing the bar as fast as possible towards the ceiling, even if the weight is heavy and the bar doesn't move visibly fast. The intent to accelerate is key.
  • Maintain your stable base, leg drive, and scapular position throughout the ascent.

• The Finish:

  • Press the bar to full arm extension, locking out your elbows powerfully.
  • Maintain control of the bar at the top before initiating the next repetition.

Programming for Explosive Bench Press

Integrating explosive bench press effectively requires careful consideration of load, volume, and exercise selection.

• Load Selection:

  • Explosive benching is typically performed with submaximal loads, usually between 50-80% of your one-repetition maximum (1RM).
  • Lighter loads (50-65% 1RM) allow for maximal bar speed, while heavier loads (65-80% 1RM) challenge the ability to accelerate significant weight. Both are valuable.

• Repetitions and Sets:

  • Keep repetitions low, typically 1-5 reps per set. The goal is quality and speed, not fatigue.
  • Perform 3-6 sets, ensuring adequate rest (2-4 minutes) between sets to allow for full recovery of the nervous system and maintenance of power output.

• Exercise Variations:

  • Plyometric Push-ups: Excellent for developing explosive upper body power without equipment.
  • Bench Press with Bands/Chains: Accommodating resistance helps train acceleration throughout the entire range of motion, as the resistance increases as the bar ascends.
  • Medicine Ball Throws: Overhead, chest, and rotational throws can complement bench press power by training similar muscle groups explosively.
  • Speed Bench Press: A common variation where the focus is solely on moving a submaximal weight (e.g., 60% 1RM) as fast as possible.

• Periodization:

  • Integrate explosive bench press into your training cycle strategically. It's often placed early in a workout after a thorough warm-up, when the nervous system is fresh.
  • Consider dedicating specific training blocks or days to power development, rather than trying to maximize strength and power simultaneously in every session.

Safety Considerations and Common Mistakes

Explosive training, by its nature, carries a higher risk if not performed correctly.

• Spotter: Always use a competent spotter when performing explosive bench presses, especially when attempting to accelerate the bar. The intent to move the bar quickly can lead to loss of control if technique falters or fatigue sets in.
• Ego Lifting: Resist the urge to use excessively heavy weights. The primary goal is bar speed and power, not the absolute load. Too much weight will turn an explosive lift into a slow grind, defeating the purpose.
• Sacrificing Form: Never compromise technique for speed. Poor form dramatically increases the risk of injury to the shoulders, elbows, and wrists.
• Inadequate Warm-up/Recovery: Skipping warm-ups or neglecting proper recovery (nutrition, sleep) can lead to overuse injuries or acute muscle strains.
• Ignoring Weak Links: Address any muscular imbalances or weaknesses in supporting muscle groups (e.g., rotator cuff, triceps, lats). A strong supporting cast is essential for safe and effective power production.

Conclusion

The explosive bench press is a powerful tool for developing upper body power, enhancing athletic performance, and breaking through strength plateaus. By understanding the underlying biomechanics, adhering to proper technique, programming intelligently with appropriate loads and volumes, and prioritizing safety, you can effectively integrate this advanced training method into your regimen to unlock new levels of strength and power. Remember, intent to accelerate is paramount, even when the weight feels heavy.