Overview of Plyometric Push Ups
An advanced version of the push up that works the upper body pushing muscles (shoulders,triceps and chest) is the plyometric push up.
An effective workout for building power and explosiveness is the plyometric push up.You can do them with or without raising your hands off the floor to clap in addition.
Plyometric Push-Up Guidelines
- On the floor take a quadrupedal stance with your knees under your hips your toes tucked and your hands under your shoulders.
- Take a pushup stance with your elbows extended head neutrally positioned and facing the floor extending one leg at a time.
- Retract your shoulder blades and release your elbows to descend slowly to the ground.
- Lower yourself until your chest meets the floor or your upper arms are parallel.
- Using your elbows to your sides and pressing your palms into the ground give a powerful push back to the beginning position.To make your hands come off the ground is your aim.
- Continue till the desired number of times.
Tips for Plyometric Push-Ups
- Instead of forming a “T,”your arms should resemble an arrow at the bottom position.
- Think of the push-up as a moving plank: the entire time, your spine should remain stiff.
- Squeeze your glutes and brace your core before lowering yourself to maintain a neutral rib cage.
- Keep your chin lowered and avoid looking forward.
- When doing the exercise attempt to press your thumbs together to better engage the pecs.
- Instead of cocking your head forward make sure your nose and chest come together at the same time.
- You might want to try getting as far away from the ground as you can.
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