Think Want bigger breasts? Try overloading eccentric push-ups!
What is overload eccentric training (negatives and eccentric training)
Simply speaking, super heavy loads are carried out during the eccentric phase, and then part of the weight is removed by the training partner, and the weight becomes Lighter, which allows the concentric phase of the process to be more explosive. This approach builds functional strength and muscle size.
What are the benefits of doing this?
When you want bigger pecs, the key is to take advantage of the three mechanisms of hypertrophy: mechanical tension, muscle damage, and metabolic stress.
Recommended reading: Three major mechanisms of muscle hypertrophy
< p>Of these, mechanical stress and muscle damage are arguably the most important mechanisms, as these involve the overloading of fast-twitch muscle fibers (fast-twitch muscle fibers have the greatest potential for strength and size gains).
In order to develop factors of muscle damage and mechanical tension, "eccentric weighting" is a good choice , usually we can see it applied to barbell bench press, but the same method is also effective for push-ups. In fact, not only the chest muscles, but also the shoulders and triceps will be exercised. It is also a great test for the core and spinal stabilizer muscles.
Training suggestions: The eccentrically enhanced push-up method is quite intense, so it is recommended to have 2 to 3 groups x 4 to 5 times because of the greater number of groups.Excessive muscle damage and microtrauma can occur. It will affect subsequent fly recovery and growth.
