Exercise descriptions for "Add 25lbs to Bench Press"

[jijin]

I'm trying to find the descriptions on how to do the following exercises:

1. Rear Delt Raise
2. Med Ball chest passes
3. Blast Strap Rear Delts
4a. Dynamic Bench
4b. Dynamic Bench with Mini Bands
5. Dynamic Squats

The manual doesn't have any exercise description at all. It only had the program.

[Lisa~]

I'll see how many of these I can help you with. Part of the problem is that there are several things that could be meant by the exercise name, so hopefully Craig will pop in and say yes or no to what I've put up.

Rear Delt Raise

These can be done with DB's (which is what was probably intended), cables, bands, or other objects.

You can do them prone on a bench like this guy:



Or sitting on a bench and bending over like this guy:


The picture of the seated guy is from EliteFTS and here is their description of the movement: Seated Rear Delt DB Raise

Or you can do them bent over from a standing position like this guy:

[Lisa~]

Med Ball Chest Passes are just chest high throws with a heavy medicine ball. I've seen them from partner to partner, against a wall, or you lying on the floor and throwing the ball up to a standing partner who drops it back down to you.

Blast Strap Rear Delts are described in this Blast Strap Report from EliteFTS. It's the third exercise described.

[jijin]

Thanks a bunch Lisa!

[Lisa~]

Dynamic Bench is just a bench press done with lighter loads and faster speed. Here's a video of a dynamic bench press:

Speed Bench

A Dynamic Bench with Mini Bands is the same movement with bands attached. Here's how to set up your mini bands:

Band Set-up for the Bench Press

[Lisa~]

A Dynamic Squat is a regular squat done with lighter loads with the emphasis on explosive speed on the way up.

Descend quickly but under control and then explode up out of the hole. It should be fast and explosive with no hesitation.

I was hoping to find a good video of the dynamic bench with mini bands and the dynamic squat, but I haven't found any I like yet. If I find anything, I'll post it.

[Bill2380]

Padding your post stats Lisa?

[Lisa~]

Bill, I'm just gonna ignore you. :p

Here's a dynamic squat (or speed squat) description with a video:
http://www.bsu.edu/webapps2/strength...s.asp?exid=154

I can't believe I didn't think to look at Ball State's exercise section in the first place!

[Bill2380]

Bill, I'm just gonna ignore you. :p

Don't do that. I may need help from the "Link Queen" some day.