Day three of my new workout brings me back to light bench presses with a focus on explosivity. The rationale behind these is, as far as I can tell, threefold: First, because the pectorals are stressed greatly by the heavy bench presses earlier in the week, to avoid overtraining they ought not to be targeted heavily a second time during the week. Secondly, muscles are comprised of multiple types of fibers, and whereas some are developed through slow, heavy movements, others are developed more through fast, explosive movements, so the latter fibers can be developed without overtraining the former ones. Finally, a more explosive lift is desirable in competition since the initial momentum aids in completing the lift, and as such it is useful to teach oneself to bench explosively.
(P) Machine at the PRO Club
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