The recipe for building upper body power is pretty simple:
✅ Build “general” upper body strength. You can’t be all that powerful if you’ve got noodles for arms in the first place, so basic strength is 🔑
✅ Do lighter implement, higher-velocity work. Think things like MB throws and plyo push-up variations
✅ Train lifts/movements around that “sweet spot” between force and velocity, AKA speed-strength-ish. This is the part that tends to be overlooked most often, so if you need some help on what to do in this area… try these 10 exercises 👇🏻
➖ Dynamic (speed) banded pin press
➖ Chain feet elevated push-up
➖ Landmine split jerk (staggered)
➖ Explosive sled row
➖ Pendlay row
➖ Explosive sled “throw”
➖ Explosive 1-arm landmine throw
➖ Dynamic floor press w/ chains
➖ Banded viking push press
➖ Banded landmine squat to press
Note: these fall across a spectrum in terms of force (load) and velocity, which is fine (and probably good) to get slightly different stimuli/exposure to different things. Also, keep in mind that power is fairly global, so building power in any area should have a carryover to other areas.
TLDR: do explosive upper body stuff
👉🏻 What else ya got?
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