5 seconds with a maximum increase of bank
The bench press is an essential ingredient in the training regime almost everyone. Banks are great because they are a simple exercise that gives us a way to get a large increase in muscle size and muscle strength, but often forget the importance of explosive force. This five-second test will help you decide if you need to improve your explosive power. Proof: Warm-up normally and then calculate the maximum lift of 60 per cent of 5 repetitions. Then lift the 70% of this weight to the three representatives and 80% for 1 rep. No, it’s time to test their explosive force. Set the weight of its maximum of 1 representative and the time it takes to cut, then raise the bar. If you take more than 5 seconds, needs to improve his explosiveness and if you are able to lift the weight in under 5 seconds, you are in good shape. The next step: Those who succeed: Congratulations, muscles and tendons have an explosive power and act quickly. Your next step is to increase the amount of weight you can lift to reduce the bank’s representatives and the increased weight of the bar. Those who do not: Come on! Not always a failure to increase explosiveness in the bench press do the following: Time yourself in the time it takes to lift 50% of your maximum of 5 times, then add a second at the time. (The maximum is 250 to 125 lift. 8 4 seconds + 1 second = 9. 4 seconds) and gradually increase the weight on the weight bench while trying to run the 5 representatives in the target time (l ‘example: 9 . 4 sec.). 3. Continued weight gain until they are no longer able to run 5 representatives of your time goal, then you’re done for the day! Keep it up and you’ll have an explosive power.
