Enhanced bench press training: Hand-off bench press GIF teaching!

Enhanced bench press training: Hand-off bench press GIF teaching!

When it comes to speed strength training, one of the disadvantages of traditional free weight training is the natural deceleration that occurs at the end of the action.

To make up for this disadvantage, people will use solid ball training and ballistic push-ups, but their resistance is relatively small.

Lucky, hand-off bench press can solve this problem.

The hand-off bench press is an enhanced training! It can be used to train the explosive power of the upper limbs! Recommended reading: Introduction to Enhanced training

Using the Smith machine: The Smith machine makes this effective action safer.

The movement is roughly the same as the standard bench press, but not when locked It is to keep the barbell stationary, but toss it upwards.

Weight selection

When using 30-45% of the weight of 1RM for off-hand bench pressing, you can reach the peak power output.

Notes:

1. Find one or two training partners to stand on the side to protect it. When the barbell returns to your hands, it will help you slow down the barbell.

2. In addition, when throwing the barbell, be careful not to let the hook hang;

3. According to instinct, you will make the barbell roll slightly when it is off-hand, so you need to use several sets of movement to adapt to find the appropriate movement trajectory.

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