Explosive Upper Body Push

Coach Smith Performance

Power Sports , Baseball , Football , Softball, Hockey, Lacrosse, Wrestling
Coach
Cody Smith

This Program is designed to increase your overall force output and strength for upper body pressing. It is an 8 week program with 2 workouts a week that can be done by all ages and all skill levels. Each workout will have a four part main movement section where you will alternate between heavy compound movements, plyometric movements, weighted movements focused on moving quickly, and assisted plyometrics. At the end of each workout there will be additional strength work for 2-3 muscle groups. The work outs will take roughly 40-50 min.

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Increased Power Output for Pressing
If you have hit a plato on your bench press or can’t seem to get past a certain sticking point in your rep, this program is designed to help you get stronger in different ranges throughout the movement and ultimately increase your volume on bench.
Features
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Programming 2 days per week
Two upper body push days per week that can be added into your weekly routine. Exercises and weights progressions throughout the 8 weeks.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Workouts right into your colander on the app. Quick and easy to track your workouts and progress through the program.
Equipment
Required
Free Weights // Resistance Bands
Recommended
Cable Machine // Kettlebells
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Sample Week
Week 1 of 8-week program
Monday
Explosive Upper Push W.O. Day 1

Strength/Power

A

Push Day Warm-Up 1

Go through each exercise for one round: - Snow Angles x10-15 - Overhead Raises x10-15 - Overhead Isometric Pull Through x 5 - Chest Opener Stretch x10e

B1

3/5/1 Bench Press

4 x 3

B2

Incline Push-Up 2

4 x 5

B3

Machine Incline Plyometric Press

4 x 5

B4

Band Assisted Plyo Push-Up

4 x 5

C1

Dips

3 x 10

C2

Cable Fly (High to Low)

3 x 10

D1

Cable Cross Extensions (3/5/1)

3 x 5

D2

Single Arm Banded Pushdown

3 x 8

Thursday
Explosive Upper Push W.O. Day 2

Strength/Power

A

Push Day Warm-Up 1

Go through each exercise for one round: - Snow Angles x10-15 - Overhead Raises x10-15 - Overhead Isometric Pull Through x 5 - Chest Opener Stretch x10e

B1

3/5/1 Bench Press

4 x 5 @ 60 %

B2

Dead Stop Push-Up

4 x 5

B3

Banded Dumbbell Incline Press

4 x 5

B4

Assisted Incline Plyometric Push-Up

4 x 5

C1

Kettlebell Bottoms Up Press

3 x 8

C2

Banded Horizontal Abduction (3 way)

3 x 10

D1

Waiters Walk (overhead)

3 x 20

D2

Incline Dumbbell Partway

3 x 10

Coach
coach-avatar Cody Smith

I am a NASM Certified Personal Trainer with a Physical Therapist Assistant Degree. Former college baseball player at the junior college, division II and division I levels. Currently a trainer at Level II located inside of TBK Bank Sports Complex, as well as a Pitching and Hitting Instructor for Legends Baseball and Softball Academy

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Increase Your Bench Now

Don’t stay stuck where you are now. Try something new and see the benefits. By the end of the program not only will your bench press go up, but you’ll also feel better physically from a pushing stand point.

Get Explosive Upper Body Push
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Explosive Upper Body Push