How to train the explosive power of arms

For athletes who do shot put, double shot, double bar, horizontal bar, and weightlifting, arm energy and arm explosiveness are extremely important. If the arm strength or arm explosiveness is insufficient, then the ideal effect cannot be achieved at the critical moment, and it may be dangerous. The prerequisite for arm explosive power is to have muscular arms and train regularly. Next, let’s learn about arm explosive power training!

Step 1: This method is similar to push-ups with fists, that is, you use your fists to do push-ups, but you are required to lower your fists a little slower and inhale. When the body reaches the lowest point, stay for a while. The time should not be too long as it varies from person to person. Push up as quickly as possible, explode up, and exhale. During this process, you must not be lax with yourself. Other requirements are the same as for standard push-ups. Remember, you must be strict with yourself. Practice three days a week, three sets each time, fifteen times each set. You must be strict with yourself and practice with all your strength. The effect of practicing this way will be better than practicing carelessly a hundred times.

When you can easily complete the above, proceed to the second step of the exercise. Raise your feet about 50 centimeters and practice as before.

Then comes the third step, return to the flat ground, make a fist with one hand, and use the five fingers of the other hand to support the ground. Alternate between the left and right hands each time you practice, for a total of four sets, twice with each hand. After a period of time, reduce the number of fingers that can be used until you can use one hand, and you're done.

The above are the training methods for arm explosive power. As long as you can persist in training, your arm explosive power can achieve ideal results. In addition to the above methods, there is also a method of swinging arms in place that is specifically used to train arm explosive power. That is to stand firmly with both feet, swing your arms vigorously, or pretend to swing your arms while running hard, but just stay in place, the effect is also good.