I've seen bench press throws prescribed by several coaches over the years, but personally I never liked the idea of tossing a barbell up in the air and catching it. A medicine ball is one thing, but a barbell crashing down on my head is totally different. Trust me, if it was to hit anyone on the head it would be me!

I did, however, like the idea of teaching the body to absorb force and the dynamic effect of pressing through the lift with zero deceleration. So a few years ago I set up this modified version that'll provide some of the same effects (but not entirely the same because of the reduced loading and intensity).

Here's what you do. Set the barbell up in the rack with a set of Jump Stretch average bands. I like to have people start with what I call "balanced weight." This is the weight it takes to zero out the bar right above your chest. With a 7.5 foot rack, this will be around 115 pounds. At this weight the barbell will hover right at your chest level.

When you have this weight loaded, rack the bar in the J-cups and position yourself to bench press. Unrack the bar and lower it to your chest as you would a bench press. Perform a few reps to get used to the weight (it'll be very light). After a few reps, toss the bar a few inches out of your hands and catch it on the down stroke.

Now just release and catch. Try tossing a little higher each rep but control the force you toss with. This will be a high rep movement (in the 20-30 range). With each set add more weight. How much you add will be up to you and what your comfort level is. Remember, the goal is to not smash yourself in the face. Use the pins and/or spotters just in case, and keep the weight at a moderate level.

This isn't intended to replace your normal dynamic bench work, but as an additional or supplemental movement. I've had great luck using this movement for shoulder and pec rehabilitation.


The past 5 years has seen a dynamic shift in the approach to strength and flexibility training. These bands are the reason! Do not get left behind..