Plyometric Pushups: Power and Explosiveness
Instruction
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Starting Position:
- Begin in a standard push-up position: hands slightly wider than shoulder-width apart, feet together or slightly apart, body straight from head to heels.
- Engage your core to maintain a neutral spine.
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Lowering Phase:
- Slowly lower your body toward the ground by bending your elbows.
- Keep your chest moving directly toward the floor.
- Stop when your chest is just above the ground.
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Explosive Push:
- Push through your palms forcefully to lift your body off the ground.
- Engage your chest, shoulders, and triceps to generate power.
- As you push up explosively, allow your hands to leave the ground briefly.
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Landing:
- Land softly with your hands back in the starting position.
- Immediately bend your elbows to absorb the impact and prepare for the next repetition.
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Repeat:
- Perform the desired number of repetitions with controlled, explosive movements.
Tips
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Focus on Control:
- Start slow to master form and control. Proper landing and takeoff reduce the risk of injury.
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Modify if Needed:
- Beginners can perform knee plyo push-ups or start with smaller hand lifts to build strength and confidence.
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Engage Your Core:
- Tighten your core to maintain a straight body line and prevent sagging at the hips or arching of the back.
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Hand Placement:
- Avoid placing your hands too far forward or backward; this can strain your wrists or shoulders.
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Progress Gradually:
- Start with 5-8 reps in sets of 2-3 and increase as strength improves.
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Breathe Properly:
- Exhale as you push off the ground and inhale as you lower your body.
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Warm-Up:
- Do a thorough warm-up to activate the chest, shoulders, and triceps muscles before attempting plyometric movements.
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Surface Matters:
- Perform the exercise on a non-slip surface or gym mat for safety.