Advanced Tips for Cable Chest Pushing: One-Hand Pushing

Advanced skills for cable chest push: one-handed push - two-handed push!

　　The horizontal push movement is one of the most important movement modes for upper limb training. It can train our chest muscles, triceps and anterior deltoid muscles very well

　　Common horizontal push movements include 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 you to a very good water Flat push variation: one-handed push-tight!

　　As shown in the figure:

　　Use a single cable trainer for chest push training

　　Select heavier load, use both hands to push the load together in the centripetal stage! Change to one-handed slow down!

　　The benefits of doing this

　　It helps you generate greater mechanical tension, help improve strength and muscle size

　　Training principle: Overload centrifugal training (negatives) and eccentric training)

　　Simplely speaking, using centrifugal contraction to withstand greater loads, super-load training during the centrifugal stage can construct functional strength and muscle size.

　　When you want larger chest muscles, the key is to use three mechanisms of muscle hypertrophy: mechanical tension, muscle damage and metabolic pressure.

　　Among them, mechanical tension and muscle damage can be said to be the most important mechanism, because these involve overload of fast contraction muscle fibers (fast contraction fibers have the greatest potential for strength and size improvement).

　　If your purpose is to develop factors for muscle damage and mechanical tension, "centrifugal aggravation" is a good choice

　　Centrifugal contraction ratio isotonic and isometric contraction can produce higher muscle tone. Usually higher muscle tone will mean better muscle strength development (Goldberg et al.1975), and centrifugal contraction can lift higher loads than centripetal contraction (up to 140%1RM). Therefore, centrifugal contraction is considered a better choice for training muscle strength. Some mechanical equipment even increases the load especially during centrifugal contraction

　　In fact, not only the pectoral muscles, but also the shoulders and triceps will be trained. Centrifugal contraction with one side is also a big challenge for the core and spinal muscle stabilization group. You must try to control and avoid trunk rotation!

　The following is the training process:

　　Use heavier load (struggling with one hand) and then perform unilateral centrifugal contraction. When the movement is finally done, push the load with both hands, and then continue!

　　Training suggestions: The intensity of overload centrifugal training is quite high, so it is recommended to 2~3 sets × 4~5 times, and it is not suitable to be used frequently. It is recommended to use once a month!