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post #14 of (permalink) Old 06-14-2011, 02:03 PM
MMAnWEED's Avatar
Join Date: Aug 2010
Location: New Jersey, USA
Posts: 910
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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