What To Know
- The push-up is a classic exercise that challenges your entire upper body, but what if you want to take your strength training to the next level.
- The push-up plus, also known as the “explosive push-up,” is a compound exercise that combines the classic push-up with an upward explosiveness.
- The explosive nature of the push-up plus targets your fast-twitch muscle fibers, leading to significant strength and power gains in your chest, shoulders, triceps, and core.
The push-up is a classic exercise that challenges your entire upper body, but what if you want to take your strength training to the next level? Enter the push-up plus, a dynamic variation that adds an explosive element to the traditional push-up, targeting your chest, shoulders, triceps, and core with even greater intensity.
This guide will walk you through the intricacies of how to do push-up plus, ensuring you can safely and effectively incorporate this powerful exercise into your fitness routine.
Understanding the Push-Up Plus: A Deeper Dive
The push-up plus, also known as the “explosive push-up,” is a compound exercise that combines the classic push-up with an upward explosiveness. Instead of simply pushing yourself up, you explosively propel your body upward, creating a brief moment of weightlessness before returning to the starting position. This explosive element engages your fast-twitch muscle fibers, boosting power and overall strength.
Getting Started: Essential Equipment and Preparation
While the push-up plus requires no specialized equipment, you’ll need a solid surface to perform the exercise. A mat or a carpeted floor can provide cushioning and comfort.
Before attempting the push-up plus, ensure you have a strong foundation in standard push-ups. If you struggle to complete a set of 10-12 regular push-ups with proper form, focus on building strength and endurance before moving on to this advanced variation.
Mastering the Technique: A Step-by-Step Guide
1. Starting Position: Begin in a standard push-up position with your hands shoulder-width apart, fingers pointing forward. Your body should form a straight line from your head to your heels.
2. Lowering Phase: Slowly lower your body towards the ground, maintaining a tight core and keeping your elbows slightly tucked in.
3. Explosive Push-Up: When your chest touches the ground, explosively push yourself back up, driving through your palms and engaging your core.
4. Controlled Descent: As you reach the top of the movement, briefly pause before slowly lowering yourself back down to the starting position, maintaining control throughout the descent.
5. Repetition: Repeat steps 2-4 for the desired number of repetitions.
Tips for Perfection: Enhancing Your Form
- Engage Your Core: Maintain a tight core throughout the entire exercise to prevent sagging and protect your lower back.
- Control the Descent: Avoid letting your body crash down to the ground. Maintain a controlled descent to protect your joints and minimize the risk of injury.
- Focus on Explosive Power: The key to the push-up plus is the explosive push-up phase. Drive through your palms with maximum force to achieve the desired upward momentum.
- Practice Regularly: Consistent practice is crucial for mastering the push-up plus. Start with a few repetitions and gradually increase the number as you build strength and coordination.
Common Mistakes and Corrections
- Sagging Back: This can put strain on your lower back. Engage your core and keep your back straight throughout the exercise.
- Elbow Flare: Avoid letting your elbows flare out to the sides. Keep them slightly tucked in to protect your shoulder joints.
- Rushing the Movement: The explosive push-up should be powerful but controlled. Avoid rushing the movement, as this can compromise your form and increase the risk of injury.
Variations for Progression and Challenge
- Elevated Push-Up Plus: Perform the exercise with your hands elevated on a bench or box to increase the challenge.
- Push-Up Plus with Clapping: Add an explosive clap at the top of the movement to further enhance your power and coordination.
- Push-Up Plus with a Medicine Ball: Perform the exercise with a medicine ball held in front of your chest to add resistance and increase muscle activation.
The Benefits of Incorporating Push-Up Plus
- Increased Strength and Power: The explosive nature of the push-up plus targets your fast-twitch muscle fibers, leading to significant strength and power gains in your chest, shoulders, triceps, and core.
- Enhanced Muscle Growth: The explosive movement creates a high level of muscle tension, promoting muscle hypertrophy and overall muscle growth.
- Improved Athleticism: The explosive power generated through push-up plus translates to improved performance in various athletic activities, including running, jumping, and throwing.
- Increased Functional Strength: The exercise mimics many real-life movements, enhancing your ability to perform everyday tasks with ease and efficiency.
Beyond the Basics: Building a Balanced Routine
While the push-up plus is a valuable addition to your workout routine, remember that a balanced approach to exercise is essential for optimal results. Incorporate a variety of exercises targeting different muscle groups to promote overall fitness and prevent imbalances.
The Push-Up Plus: A Stepping Stone to Greater Strength
The push-up plus is not just an exercise; it’s a testament to your dedication and commitment to pushing your physical limits. By mastering this advanced variation, you’ll not only build impressive strength and power but also unlock a new dimension of fitness potential.
Common Questions and Answers
Q: How often should I perform push-up plus?
A: Start with 2-3 sessions per week, allowing for adequate rest and recovery between workouts. As you get stronger, you can gradually increase the frequency.
Q: Can I use push-up plus as a warm-up?
A: While the push-up plus is a challenging exercise, it’s not recommended as a warm-up. Instead, start with light cardio and dynamic stretching to prepare your body for the more intense exercise.
Q: What are some alternatives to push-up plus?
A: If you’re unable to perform push-up plus, consider variations like plyometric push-ups, clap push-ups, or incline push-ups.
Q: How can I modify push-up plus for beginners?
A: Start with a standard push-up and gradually increase the explosiveness as you build strength and coordination. You can also perform the exercise with your knees on the ground for a less challenging option.
Q: What are some common mistakes to avoid with push-up plus?
A: Avoid rushing the movement, letting your elbows flare out, and neglecting core engagement. Focus on maintaining proper form throughout the exercise.