Make Your Bench Press Fast And Explosive Using Exercise Push-ups
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The article "Make Your Bench Press Fast And Explosive Using Exercise Push-Ups" is about fitness, it has been created by Tony Farrell.
Do you need to make your Bench Press Explosive?
Use the exercise - push-ups.
In a lot of sports, athletes may reqiure fast explosive bursts
of movement.
For eaxmple --
When a sprinter runs, he doesn't just run.
Instead, he powers up
and tries to explode to the finish line as quickly as is humanly
possible. Another exmaple is --
When a boxer throws punches, he just doesn't extend his arm and
hit his opponent. Instead, he puts all his weight, power and
speed into his punches with such fierce explosive strength so as
to achieve the maximum effect that he can deliver.
If you're into any sport that requires explosive power and
speed, then you may need to add in the required speed and power
training.
Ever notice that when performing a bench press, you sometimes
come to a point when you find it extremely difficult to push the
weight back up?
This is usually at the point where you have lowered the bar and,
as you begin to push upwards, it just doesn't go.
Or at least
there is a ling pause at that point.
With explosive speed training you can push out of that situation
more quickly.
How do I achieve this type of power?
Using the ecercise Push-ups.
There are a number of ways to perform the push- ups exercise.
But I'll go throguh the basic and perhaps more explosive
exericse.
Push-up are fast enough to do. What's not so easy
though is doing them witohut cheating.
When performing the exercise push-ups will not only build
explosive speed, they will also improve your bench press. So,
here's how I recommend you go about this routine --
1.
Warm up well before preforming this exercise- push-ups
routine, as it will then be more effective.
2. Keep your hands just a bit wider then shoulder width, in
order to gain maixmum effect from the exercise-push-ups routine.
3. Keep your eblows tucked in by your sides at about a 45 degree
angle from your torso. If your arms them come out to the sides
this will take away the emphasis on the chest and place it in
the arms instead.
4. Aim to build up to 8 reps of epxlosive exercise- push-ups at
first.
5.
Then build into three sets of 8. If you believe you can do more,
that's ok.
But what I recommend is:
Continue donig this exercise. But, challenge yourself a little.
You can do this by introducing the clap hands push ups.
This is where you do excatly as above, but you push up so fast,
that you can clap your hands and come back down to the push-up
position again.
That's one rep. And that's explosive speed.
Work this up to 3 sets of 8 reps.
And do this maybe 2 - 3 times
a week, depending on time available.
In conclusion, if you need exploisve speed then the exercise -
Push-ups are ideal. Strat with the basic push-up and work up to
3 sets of 8 reps. Then challegne yourself more by adding in the
clap hands part when you push up as hard and fast as you can.
Again aim to build this up to 3 sets of 8 reps.
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Make Your Bench Press Fast And Explosive Using Exercise Push-Ups
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