A study published in the International Journal of Sports Physiology and Performance found that performing explosive-force movements immediately before a bench press attempt led to significant strength improvements in athletic men.
Key Study Findings
Acute Explosive-Force Movements Enhance Bench-Press Performance in Athletic Men
Wilcox, Larson, Brochu, & Faigenbaum (2006)
Method: 12 male college athletes performed a 1RM bench press in three separate sessions. In two of the sessions, they did either 2 plyometric push-ups or 2 medicine-ball chest passes (3–5 kg) 30 seconds before their 1RM attempt.
Results: Their 1RM significantly increased after performing explosive movements:
- Plyometric push-ups → +2.9 kg increase (P = .004)
- Medicine-ball chest passes → +3.1 kg increase (P = .025)
Conclusion: A small dose of upper-body plyometrics just before a max bench attempt can boost strength.
How to Apply This in Your Training
Plyometrics can be a game-changer during warm-ups, but don’t overdo it. They put tremendous stress on the nervous system, and excessive volume can actually hurt performance. The key is to find the right balance—just enough to fire up your CNS without fatiguing it.
Try this before your next heavy bench session:
✔ 2-3 plyometric push-ups or
✔ 2-3 explosive medicine-ball chest passes (3–5 kg)
✔ Rest 30 seconds, then attempt your lift
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Warm-Up to Strength Training [DVD & Online Video]
The Warm-Up to Strength Training DVD has sold copies worldwide and has been featured in several magazines. Discover some unique, cutting-edge techniques to increase strength instantly! It has received a thumbs-up from many experts including Drs. Eric Serrano, Mark Lindsay and Ken Kinakin as well as Olympic strength and conditioning coach Charles Poliquin. The DVD is 35 minutes long and comes with a text insert to bring to the gym.
