# @milespartain on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DYKnHxiEShU
- **Gondola URL:** https://gondola.cc/posts/65456681-milespartain-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/efd1ac103d.jpg
- **Posted:** 2026-05-10T17:02:46.000+00:00
- **Account Owner:** Miles Partain (@milespartain) — https://gondola.cc/milespartain

## Caption

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

## Stats

- **Views:** 5,664
- **Likes:** 435
- **Shares:** 0
- **Comments:** 8

## Tags

weightroom, volleyball, routine, avp, strengthtraining

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