Post-activation potentiation (PAP) is the fancy, scientific way to say that following one exercise with another specific lift can make your muscles stronger. For example, doing jump squats will allow you to squat more weight. Researchers at the University of Wales Institute recently tested the effects of a seven-second isometric bench press (arms bent at 110 degrees) on the bench-press throw and found that it helped to increase a lifter’s strength significantly. Here’s how to replicate their findings: In a Smith machine, perform a seven-second isometric bench press with the bar just a few inches off your chest. Rest a few minutes and then perform Smith machine bench-press throws with about 40% of your one-rep max. Do two or three sets in this order and then follow with standard bench presses.
Mix it up for the best results.