Steel Barbell

 

Targeted training

 

Improve explosive power

 

It is well known that speed multiplied by strength equals power.

By increasing the speed of pushing up and using explosive power, you can break through the sticking point.

 

By increasing explosive power, you can strengthen the nervous system's ability to recruit muscles and strengthen the training of fast-twitch fibers in muscles, so that you can generate more power even if you push the same weight.

 

You can improve explosive power by doing CAT training on the bench press or plyometric training for the upper limbs.

CAT (compensatory strengthening training)

 

When doing the bench press, in the eccentric phase, slowly lower the barbell to the chest in a controlled manner, and then push the barbell up explosively until your arms are straight.

Pay attention to choosing a larger weight, such as the weight for completing 8 times, which is about 75%-80% of 1RM, to ensure standard movements.

 

Enhanced training

 

Enhanced training helps to increase explosive power, usually with bodyweight or lighter weights

 

Upper body box jumps

 

Perform push-ups between two pedals, explode upward to support the body, push the hands off the ground, land on the two pedals, then put the hands back on the ground and continue.

This movement can also be performed unilaterally, as shown in the figure below, with one hand on the pedal and the other on the ground, and do push-ups.

When the body is lifted, push the hand on the ground off the ground and land on the pedal, then put the hand back on the ground and continue.

 

Ball toss while lying on your back

 

Lie on your back on the ground, hold the ball with both hands, and throw it up with force. Someone will help catch it and then pass it to you, and then continue.