Explosive Push-Up

Explosive Push-Up, also known as plyometric push-ups, is an advanced variation of the classic push-up. This exercise focuses on improving explosive strength in the upper body, especially in the chest, shoulders and triceps. By incorporating explosive movements, you can increase your muscle power and improve your athletic performance. :contentReference[oaicite:0]{index=0}

Correct Execution of the Explosive Push-Up

Follow these steps to perform the exercise correctly:

  1. Start in a traditional push-up position with your hands placed slightly wider than shoulder width and your body in a straight line from head to heels.
  2. Slowly lower your body towards the floor by bending your elbows until your chest almost touches the floor.
  3. Press explosively upwards through the hands so that the hands lift off the floor.
  4. Land softly with elbows slightly bent to absorb shock and prepare for the next rep.
  5. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Insufficient depth: Make sure to lower the body sufficiently to activate the muscles optimally.
  • Hard Landings: Land softly with elbows slightly bent to reduce stress on joints.
  • Lack of core stabilization: Engages the core muscles throughout the movement to maintain balance and proper form.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise on the knees to reduce stress and focus on proper form.
  • Advanced: Add a hand clap while in the air to increase the challenge and improve coordination.

Number of Repetitions and Sets

Perform 2-3 sets of 6-10 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your body towards the floor and exhale as you push explosively upwards. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Explosive Push-Up:

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