< strong>Advanced techniques for cable chest presses: one hand release - two-hand press!
The horizontal push action is one of the most important action patterns for upper limb training. It can train our chest muscles, triceps and anterior deltoid muscles well
< p>Common horizontal pressing movements include the classic barbell bench press, dumbbell bench press, push-ups, rope bench press, etc.! Each method has different advantages! It will bring a different feeling to your muscles!
Today I want to introduce to you a great horizontal push variation: one hand -Push with both hands!
As shown in the picture:
Utilize a single cable trainer Perform chest pressing training
Choose a heavier load, and then use both hands to push the weight together during the concentric phase! During the centrifugal phase, switch to slowly lowering it with one hand!
Benefits of doing this
It helps you generate greater mechanical tension and helps improve strength and muscle size
Training principle: overload eccentric training (negatives and eccentric training)
Simply speaking, using the characteristics of eccentric contraction to withstand greater loads, during eccentric Overload training in stages builds functional strength and muscle size.
When you want bigger chest muscles, the key is to utilize the three mechanisms of muscle hypertrophy: mechanical tension, muscle damage, and metabolic stress.
Among them, mechanical tension and muscle damage are arguably the most important mechanisms, because these involve the overload of fast-twitch muscle fibers (fast-twitch muscle fibers have the greatest potential for strength and size improvements).
If your goal is to develop factors for muscle damage and mechanical tension, "eccentric weighting" is a good choice
Eccentric contractions can produce better results than isotonic and isometric contractions Higher muscle tension usually means better strength development (Goldberg et al. 1975), and eccentric contractions can lift higher loads (up to 140% of 1RM) than concentric contractions. ). Therefore, eccentric contraction is considered to be a better choice for training muscle strength, and some mechanical equipment will even increase the load especially during the eccentric contraction process
In fact, not only the chest muscles, but also the shoulders and triceps will After being trained, unilateral heavy eccentric contraction is also a big test for the core and spinal stabilizer muscles. You must work hard to control and avoid trunk rotation!
The following is the training process:
Use a heavier load (lifting one hand with difficulty) and then perform unilateral eccentric contraction. At the end of the movement, use Push the weight up with both hands and then go on!
Training suggestions: The intensity of overload eccentric training is quite high, so it is recommended that 2 to 3 groups × 4 to 5 times be enough, and it is not suitable for frequent use. It is recommended to use it once a month!