Have you stopped bench press? Try overload centrifugal bench press training!

High-intensity training: Overload centrifugal bench press training!

　　Do your chest feel no strong! Have you been stagnant in the bench press? Do you want to increase the training intensity but don’t know what to do?

　　Today I will introduce a high-intensity training method - overload centrifugal training

　　If you feel your bench press has stagnated, come and try it

　　What is centrifugal training, please click "Fitness Knowledge: Muscle Centripe, Centrifugal, Isolongation Contraction!"

　　The benefits and importance of centrifugal contraction have been introduced in the previous article "What are the benefits of centrifugal training?"!

　　1. Centrifugal training allows you to have greater strength

　　2. Centrifugal movements lead to more muscle damage and muscle enlargement

　　3. Use less energy in the centrifugal training stage

　　4. Centrifugal aggravation (Heavy) Negatives and Forced Reps) produces an anabolic reaction.

　　5. Enhanced centrifugal training allows you to increase the explosive power of the centripetal.

　　6. Enhanced centrifugal training will strengthen the tendon.

　7. Centrifugal training increases flexibility.

　How to do centrifugal training?

　　First, we must pay attention to the rhythm of the fall in normal training! Don’t fall freely! Slow down and go up quickly!

　　And then let’s look at the overload centrifugal training we are talking about today!

　How to do it?

　　Use a heavier weight than our usual training (greater than 15-30% of the weight of 1RM of centripetal training) to train! Focus on the centrifugal stage!

　　Many friends will have questions? How to do it if they can’t lift it?

　　You need the help of a training class partner!

　　In fact, this Training does not require your centripetal stage. When the barbell reaches the bottom (complete the centrifugal action), it will reduce the weight immediately! Remove the extra weight, or let your companions help you assist more force!

　　For example: bench press centrifugal training!

　　Suppose you usually have a maximum weight of 1RM of bench press 100 kg! Then you can choose 110 kg for centrifugal training!

　　Let your companions assist and remove the barbell, and Then start to centrifuge and fall, slow down the speed, feel the gravity pulling your barbell, use force to fight against it, let the barbell slowly go down, 5..4321.

　　When reaching the bottom, the two companions immediately remove 10 kilograms of barbell pieces on both sides at the same time! Then complete centrifugal contraction!

　　For details, please see the video:

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