explosive upper body plyos in a traditional gym?

Expert Discussion Strength Training
1

I feel I need to add more immediate explosive training for my upper body after weight lifting to avoid getting slow and tight. Unfortunately, I do my strength training in a very badly equipped gym where the possibilities for upper body explosive training is limited.

I’d love to perform medball throws directly after lifting, but due to the circumstances I can’t perform medball throws against a wall, nor throw the ball higher than 10 feet.

So far, the explosive training I do in the gym for my upper body is limited to:
-olympic lifts (also with dumbells)
-weightless smith-machine pushes (throws)

  • boxing movements with cables
  • jumping push-ups

In addition, I try to use these gym-friendly medball excercises:
-one-hand medball throws while laying on my back
-one-hand medball floor throws (were you bounce/throw the ball towards the floor with a straight arm)

I’m looking for more creative upper body plyo excercises that I could perform in the gym. Do you guys have any good suggestions?

2

you can always do plyometric push ups like clap push ups

3

your pushing fast…pull fast. dynamic chin ups can help a lot.

4

bench throws, if you got the courage and coordination

5

if you try this with free weightsyou’re asking for trouble! use a smith machine if attemping

6

Get a big can of paint and shake it.

7

This movement is unsafe, as it causes everyone around you to burst into laughter when you miss and the bar lands on you. :slight_smile:

8

Genius! I’m sure most people won’t understand, if they haven’t tried it. Thank you.

TNT

9

Incline push up depth jump

10

I have had athlete’s perform plyometric pull ups of varying types. One would be similar in principle to a clap pushup. As you pull your chin past the bar you quickly release and clap your hands before replacing them back in the original position on the bar and lower. Thoughts?

11

I would think this may place undue stress on the shoulders?

12

It is an advanced movement so may not work for beginners, but can be effective for advanced athletes. I have used it with grapplers and other fighters. It is but one of many movements to choose from.