Plyometric bench press is a good exchange exercise for the regular smith machine press when perhaps you havent quite got the 'go' to be doing heavy reps.  However, they're still challenging as they work a different sent of muscle fibres and also gives a cardio workout at the same time.  If you're a novice weight trainer, best to ask your instructor to help you as the exercise does need a certain degree of co-ordination.

Check out the video below on how to perform it. 

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1. Start with the bench angled at around 10 degrees so that you're working your chest rather than your front delts. And the bar is placed across the chest when its in the downward position.

2.  With good momentum push the bar at speed above your head, then catch it as it comes down take the bar to below parallel.  Then push upwards again, then catch.  Repeat for 12-15 reps.  Weight shouldn't be too heavy but still heavy enough for it to be a challenge.  4 sets of this and you'll feel a great pump in your chest!  and a different soreness the next day.

Check out more exercise ideas here


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