< strong>Build bigger chest muscles: Do some explosive push-ups

In order to maximize muscle building, your nervous system needs to attack at full speed to maximize the recruitment of fast-twitch muscle fibers to participate in the work!

Previous articles mentioned: Explosive movements before training can increase the recruitment of more muscles and muscle strength output, allowing you to activate more fast-twitch motor units (Fast- Twitch Motor Units) to increase maximum voluntary force (MVC) or contraction speed. Allowing you to carry more weight will lead to greater muscle growth and changes.

Place this exercise before your dynamic stretches and main workouts. It will help activate your nervous system and maximize muscle fiber recruitment, allowing you to produce as much power as possible in every movement. .

On the upper body training day, you can choose one of the following explosive push-ups and do 3 groups of 5-8 reps each!

Incline push-ups

Clap and push-ups

Medicine ball pop-up

There is another method !

After a heavy strength training set, follow it up with an explosive movement similar to that strength training. For chest training, you can do bench press variations, as well as above. Mentioned push-ups!

Example: Bench presses 5x4. Each set will be followed by a set of 4 explosive push-ups with 60 seconds of rest between push-ups and bench presses. /p>

Principle: During a period of time after high-load strength training (about 85~95% 1RM), fast-twitch muscle fibers are recruited in large numbers, and explosive movements are immediately followed. Or fast movements, which can increase the firing rate of the fast-twitch muscle (the firing rate of the fast-twitch muscle), helping to improve the athlete's maximum muscle strength and explosive power