Working your core always, your foot speed, jumping rope, push-ups and sit-ups – things like that are really important. Those things will pay off more than just doing what a bench press will.
Lifting weights is obviously important, because you want to be strong and fast and all of that, but it's not one of those things you gotta go and try to bench as much as you can every day. A bench press isn't going to help you throw a 15-yard out or a deep comeback. It's not about that. It's about training right.
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