Do you need to make your Bench Press
Explosive?
Use the exercise – push-ups.
In a lot of sports, athletes may require fast
explosive bursts of movement. For example —
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
example 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 are 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 through the basic and
perhaps more explosive exericse. Push-up are
easy enough to do. What”s not so easy though is
doing them without 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 suggest you go
about this routine —
1. Warm up well before performing 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 maximum effect from the
exercise-push-ups routine.
3. Keep your elbows 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 explosive exercise-
push-ups at first.
5. Then build into three sets of 8. If you feel you can
do more, that”s ok. But what I suggest is:
Continue doing this exercise. But, challenge
yourself a little. You can do this by introducing the
clap hands push ups.
This is where you do exactly 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 explosive speed then the
exercise – Push-ups are ideal. Start with the basic
push-up and work up to 3 sets of 8 reps. Then
challenge 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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