If I want more upper body explosiveness, I'll do something like this. However, to be honest, I don't work traditional upper body anymore (bicep curls, tricep extensions, bench press). Instead, I do mobility, calisthenics, stability, and dynamic coordination. But if you wanted to, I think this video shows a good, volleyball specific option. - 3x3 Cluster Bench Press w/ 5 sec Eccentric; Banded Resistance for Added Challenge - 25 sec REST between Clusters - 10 Barbell Rows @ Normal Tempo - 5 Explosive Overspeed Pushups w/ Pause at Bottom - 10 Bent Over Cuban Presses - Repeat 5 times, 1 x Week #avp #strengthtraining #volleyball #weightroom #routine