Increase Upper-Body
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There is an article over at Men's fitness, that states a pretty easy way to increase your upper body strength.
Grab a four- to six-pound medicine ball in one hand and stand with your feet shoulder-width apart. Bend the elbow of the arm that's holding the ball 90 degrees-your palm should be facing up, as if you were a waiter holding a serving tray [1]. Now quickly flip your palm over, raise your elbow a few degrees (to generate power), and slam the ball into the floor as hard as you can-just like a basketball dribble, only more forceful [2]. That's one rep. Catch the ball on the way up, and repeat immediately. Perform three sets of six reps on each arm, resting 90 seconds between sets. Now you're ready to move on to an upper-body pushing exercise.
Check out the image, and the full article
I don’t know I don't buy
I don’t know I don't buy it. I would be interested in other peoples thoughts but here is why I do not buy it.
1) To bench properly it is not explosive power, look at several different people in the gym. You might find a guy that looks like he has a lot on the bench and he is able to lift it once or twice. But it will be very fast and he will more than likely be arching his back and so on. Now look at a guy with the same amount of weight doing reps with full control nice and slow and no arch in his back. Then tell me who is stronger. The one in control is a lot stronger.
2) Exploding on bench is bad because it also leads a lot of people to bounce it off their chest. The Bench is just not a exercise for this. Explosive moves are things like clean and jerk or power cleans.
2 things anyone can do to increase their bench is work on their back and shoulders doing rows and behind the neck presses and military presses. Wearing a bench shirt really all that does for you is force your arms into their shoulder sockets, you can do this naturally by paying attention to your shoulders and your back. The other thing you can do is on an exercise ball, put your feet on the floor and then hands on the ball shoulder width apart and do pushups. Sounds easy until you try it ;-) This will increase your wrist strength and your motor skills which will aid you in your bench a great deal.
I found it interesting
I found it interesting