With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
Sometimes you need a kick in the chest, so to speak. Maybe your bench press weight hasn’t gone up in what seems like forever, and the bar feels as heavy as a baby elephant in your hands. It’s time for you to get explosive.
Explosive plyometric moves force your body to trigger fast-twitch muscle fibers—important because those fibers have the greatest potential for real strength gains. This move, the plyo push-up, will help train those fibers to produce a great amount of force in a very short period.
Try this workout once every 10 days for increased strength and power in your chest.
Exercise Sets Reps Rest Intensity Plyo Push-Up 4 5 3 min. - Bench Press 4 5 2-3 min. 80% 1RM Bent-Over Row 4 5 2-3 min. 80% 1RM Weighted Pull-Up 4 5 2-3 min. 80% 1RM
Sean Waxman is a strength coach, guest lecturer and owner of Pure Strength, Inc. Sign up for his free newsletter at purestrength.com