Brooke Ence Instagram – If you want to boost your bench press power and develop stronger, more explosive upper-body strength, add this superset to your weekly training routine:
🔥 5×3 Speed Bench Press
🔥 5×3 Explosive Pendlay Row
✅ Speed Bench trains you to generate force quickly, improving bar speed and power output. Use ~60% of your 1RM and move the bar explosively.
✅ Explosive Pendlay Rows build upper-back strength and lat engagement, important for strong and stable pressing.
Tip: Control the eccentric (lowering) phase, then explode up with max effort. Rest 60-90 seconds between sets. | Posted on 28/Mar/2025 21:43:04
