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Author Topic: Explosive pushups to increase bench?  (Read 545 times)
teenbodybuild8
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« on: October 22, 2011, 08:16:39 AM »

Hi, http://fitnessblackbook.com/strength-training/explosive-pushups-to-increase-your-bench-pressing-power-and-pectoral-definition/ do you think doing 8 sets of 3 clapping pushups after my workouts will really increase my bench? Read the article please
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    « Reply #1 on: October 22, 2011, 11:53:09 AM »

    Any kind of dynamic effort work will contribute to a lift.  Clapping pushups will assist your benching because it will train explosive movements.  Jump squats will contribute to squats, etc.
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    teenbodybuild8
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    « Reply #2 on: October 23, 2011, 03:08:37 AM »

    'Please spread the love before giving it to this user again'... Can I do them on off-days instead? Cause I'm on SL 5x5+ I added dips and chins, and now going to add farmer's walks on fridey too.
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    Helmut_Nbg
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    « Reply #3 on: October 23, 2011, 05:36:14 AM »

    If you're on SL you shouldn't be worrying about that kind of stuff yet. Assistance is for when you stop making progress on your main lifts from doing just them.
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    « Reply #4 on: October 23, 2011, 07:44:24 PM »

    Hi, http://fitnessblackbook.com/strength-training/explosive-pushups-to-increase-your-bench-pressing-power-and-pectoral-definition/ do you think doing 8 sets of 3 clapping pushups after my workouts will really increase my bench? Read the article please
    Better to do it as a bench press, 50-60% of your max while resting about a minute between each set for 8 sets 3 reps 3 different grips a set.
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    King Neptune
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    « Reply #5 on: October 25, 2011, 04:45:50 AM »

    Hi, http://fitnessblackbook.com/strength-training/explosive-pushups-to-increase-your-bench-pressing-power-and-pectoral-definition/ do you think doing 8 sets of 3 clapping pushups after my workouts will really increase my bench? Read the article please


    I think you should do them as your first exercise, or on a separate day from heavy bench presses. I prefer explosive pushups, because there is no deceleration involved. Try to push with as much power as you can muster on each of the 3 reps. The first one should be deep, but for the next 2, stop when you get a 90° angle at your elbows. Don't cheat by flexing and then extending the hips to get higher in the air. Keep your body completely straight. The clapping part is optional, really, what matters is that you really push as explosively as possible. If they bother your wrist, consider landing on elevated surfaces at your sides (some plates will do) for each rep, then resetting for the next.
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