Smith Machine Bench Press Throw

Building muscle power is important regardless of whether your goal is to develop more athleticism, increase muscle strength, build muscle mass, or even drop body fat.

In other words, everyone should be incorporating power exercises into their workouts. Power exercises can be any exercise done with light weight and fast reps. Although multijoint exercises such as the squat, row, or bench press work best, single-joint exercises, such as the barbell curl are also effective, especially for muscle groups that do not have many multijoint exercises, such as biceps and calves. Doing the reps as quickly as possible utilizes more of the fast-twitch muscle fibers. These are the muscle fibers that grow the biggest, the strongest, and the fastest. These muscle fibers also burn the most calories, which is why doing power exercises are also effective for fat loss.

One of the best exercises for building upper body power is the Smith machine bench press throw.

To do the Smith machine bench press throw, place a flat bench in the middle of a Smith machine. Load light weight onto the bar. I'll get into precisely how much weight in a moment. Position yourself on the flat bench so that the bar is above your lower chest when you bring the bar down to your chest. It will take some trial and error to figure out how far to put the bench in and how high to scoot up on the bench to find this sweet spot where the bar is just

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