Smith Bench Press: Two-handed Push-One-Handed

Smith Bench Press: Two-hand push-one-hand place

Bench Press is one of the best movements for upper limb training. It helps us develop the power of horizontal pushing of upper limbs and build strong chest muscles, shoulders and triceps.

No one in the gym doesn’t like bench presses. Everyone wants their bench press strength to become stronger and stronger. In addition to hard work day after day and following the principle of gradual load training, we can actually use some small tips to help you improve your bench press ability

Today I want to introduce a very good Stick bench press training skills: put one hand - push two hands!

As shown in the figure:

Use the Smith machine: select heavier load (strength with one hand) and then perform single-side centrifugal contraction. When the movement is finally done, use both hands to push up the dumbbells, and then continue!

The benefits of doing this

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

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

Study points out that centrifugal contraction can produce higher muscle tone by isotonic and isometric contraction. 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).

Simplely speaking, using centrifugal contraction to withstand greater load, switching to one-handed extra-load training during the centrifugal stage can build functional strength and muscle size.

The following are similar trainings:

Boating

Shoulder push

Squat