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Old 06-14-2011, 02:03 PM   #14 (permalink)
MMAnWEED
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Its called dynamic effort bench pressing. You do 8 sets of 3 of a a weight that is 50-60% of your max bench. You count 5 seconds down and explode up as fast as you possibly can. rest 30 seconds in between each set. Doing this with chains helps a lot too.
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