The strength and conditioning coach must firstly ensure that an athlete can perform each individual upper body complex set exercise separately before attempting to combine such exercises together within a complex set. The first upper body complex set detailed involves performing the following exercises within a sequential order:  

Bench Throws > Plyometric Press Ups. 

Before performing bench throws, athletes should first ensure they are familiar with the smith machine bench press action and that the safety pins are set, therefore preventing a serious injury. Perform a smith machine bench press as normal, but initiate a ballistic throwing action beyond the end of the normal concentric range, before catching the bar with control. 

Start in a press up position, perform the eccentric portion of the press up as normal but at an accelerated eccentric rate, utilise the initiated stretch shortening cycle within the pectoral muscles and perform a rapid concentric press up action, allowing the hands to leave the floor. Upon landing, absorb the accentuated eccentric force and repeat the explosive concentric action.