Bench Fast Workout - Free report

Fast Bench Workout

Strength coaches don't usually think of the good bench press as a sport specific movements, but maybe they should. Members of the athletic department at Universites studied 14 elite male handball players to determine the relationship between bench-press strength and power and ball-throwing velocity. They concluded that throwing velocity is directly related to maximal dynamic strength, peak power and peak bar velocity as measured via a bench-press test using relatively light weight (26-46 kg, or 57-101 pounds).

Take-Home Tip: There's a great chance that bench-pressing with light weight and explosive reps can increase your throwing velocity, and not just for handball. The three-step running throw used in the study is essentially the same movement an outfielder makes when throwing out a runner in baseball.