Research Review: EMG & Ground Reaction Force of Plyometric Push-Up Exercises
By Arran McManus MSc, BSc (Hons), ASCC, FHEA, PGCAP,
Edited by Brent Brookbush DPT, PT, COMT, MS, PES, CES, CSCS, ACSM H/FS
Original Citation: García-Massó, X., Colado, J. C., González, L. M., Salvá, P., Alves, J., Tella, V., & Triplett, N. T. (2011). Myoelectric activation and kinetics of different plyometric push-up exercises. The Journal of Strength & Conditioning Research, 25(7), 2040-2047. - ABSTRACT
Why the Study is Relevant: Plyometric Push-up are advanced exercises recommended to enhance upper-body power (1-4). The intensity and progression of plyometric push-up variations has been primarily based on the subjective experience of human movement professionals, due to the limited availability of research that objectively quantifies power exercise intensity. This 2011 study assessed ground reaction force (GRF) and electromyography (EMG) data during three push-up variations. The findings of this study suggest that plyometric push-up should progress from countermovement push-ups to jump push-ups and then fall push-ups.
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Explosive Phase of the Plyometric Push-up Exercise - Courtesy of the Brookbush Exercise
Study Summary
Study Design | Cross-sectional, prospective, counterbalanced, repeated-measures within-subjects design |
Level of Evidence | IB Evidence from at least one type of quasi-experimental study |
Participant Characteristics |
Inclusion Criteria:
Exclusion Criteria:
|
Methodology |
GRF Setup:
Push-Up Protocols:
|
Data Collection and Analysis | Ground Reaction Force (GRF):
Superficial Electromyography (SEMG):
Statistical Analysis:
|
Outcome Measures |
|
Results | Mean Vertical Ground Reaction Force (n-27):
GRF Summary:
Mean/Maximal SEMG Data in Microvolts (mv)(n=27):
SEMG Summary:
|
Our Conclusions | The findings of this study suggest that plyometric push-up should progress from countermovement push-ups to jump push-ups and then fall push-ups. |
Researchers' Conclusions | Traditional push-ups (CPU) performed at high speeds are an appropriate starting point for plyometric training. The fall push-up (FPU) generated greater levels of muscle activation in agonist and synergist muscle groups, along with greater force impact and rate of impact force development than all other push-up types. The jump push-up (JPU) was found to be an intermediate exercise that can be used as a progression from the CPU push-ups toward the JPU. |
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Example of a BDP Push-Up - Courtesy of the Brookbush Institute
Review & Commentary:
How This Study is Important:
The intensity and progression of plyometric push-up variations has been primarily based on the subjective experience of human movement professionals, due to the limited availability of research that objectively quantifies power exercise intensity. To our knowledge, this is the first study to provide data on muscle activation in conjunction with kinetic data for series of plyometric push-up variations. The addition of electromyography (EMG) data confirms that more muscle activity is noted during those variations with the highest force output. Human movement professionals can use the data in this study to build an evidence-based progression of intensity for plyometric push-up variations.
How the Findings Apply to Practice:
This study demonstrated significant differences in muscle activity, force development and rate of impact between 3 plyometric push-up variations. The fall push-up (FPU) generated the greatest levels of muscle activity, impact force, and rate of impact force development. The counter-movement push-up (CPU) demonstrated the lowest impact force and rate of force development. The jump push-up (JPU) was found to be an intermediate exercise that can be used as a progression from the CPU to the FPU. The findings of this study suggest that plyometric push-up should progress from counter-movement push-ups to jump push-ups and then fall push-ups.
- Recommended Progression of Plyometric Exercises:
- Countermovement Push-Up
- Jump Push-Up
- Fall Push-Up
Strengths and Weaknesses:
Methodological strengths of this study include:
- This study assessed both muscle activity and force for a series of plyometric push-up variations, allowing these variables to be compared to one another.
- The documentation of various factors contributing to force (time, rate of force development, impact force, etc.) allows for a more detailed picture of how each push-up variation effects force output.
- Randomizing the sequence of exercises and providing 120-second rest intervals reduced the potential effect fatigue could have had on findings.
Weaknesses that should be noted be for integration into practice:
- Muscle activation was not represented as a percentage of maximum voluntary contraction. This makes it difficult to compare findings across studies on the muscle groups tested.
- Joint angles were not measured during exercises. Variations in joint angles (chest depth) may affect GRF data (5).
- Correlating weight with the data collected may have contributed additional information about the impact body mass has on force and rate of force development during these plyometric push-up variations
How does it relate to Brookbush Institute Content?
The Brookbush Institute (BI) encourages progression in all aspects of an exercise program. Whenever possible, progression should be supported by 3rd party evidence. Similar to lower-body plyometric exercises (5, 7-12), research demonstrates marked differences in objective measures of intensity when comparing variations in plyometric push-ups (1, 4, 13). This study adds muscle activity (EMG) to kinetic data affirming a correlation between force output and muscle activity during a progression of plyometric push-ups . The BI continues to consider all available evidence in building an integrated model for rehabilitation, fitness and performance and will continue to refine protocols as new evidence becomes available. Below are a series of upper-body plyometric exercises used at the Brookbush Institute.
Plyometric Push-ups
Alternative Upper-body Power Pushing Exercises:
Chest Pass (chest power exercise)
Sled Push (chest power exercise)
Bibliography:
- Carter, AB, Kaminski, TW, Douex, AT, Knight, CA, and Richards, JG. Effects of high volume upper extremity plyometric training on throwing velocity and functional strength ratios of the shoulder rotators in collegiate baseball players. J Strength Cond Res 21: 208–215, 2007.
- Schulte-Edelmann, JA, Davies, GJ, Kernozek, TW, and Gerberding, ED. The effects of plyometric training of the posterior shoulder and elbow. J Strength Cond Res 19: 129–134, 2005.
- Swanik, KA, Lephart, SM, Swanik, CB, Lephart, SP, Stone, DA, and Fu, FH. The effects of shoulder plyometric training on proprioception and selected muscle performance characteristics. J Shoulder Elbow Surg 11: 579–586, 2002.
- Vossen, JF, Kramer, JE, Burke, DG, and Vossen, DP. Comparison of dynamic push-up training and plyometric push-up training on upper-body power and strength. J Strength Cond Res 14: 248–253, 2000.
- Van Lieshout, KG., Anderson, JG., Shelburne, K.B. and Davidson, BS. (2014). Intensity rankings of plyometric exercises using joint power absorption. Clinical Biomechanics, 29, 918-922
- Potach, DH. and Chu, DA. (2008). Plyometric training. In: Essentials of Strength Training and Conditioning (3rd ed). In: T.R. Baechle and R.W. Earle, eds. Champaign, IL: Human Kinetics, 413-437.
- Ebben, WP., Simenz, C. and Jensen, RL. (2008). Evaluation of plyometric intensity using electromyography. Journal of Strength & Conditioning Research, 22(3), 861-868
- Ebben, W.P., Fauth, M.L., Garceau, L.R. and Petushek, E.J. (2011). Kinetic quantification of plyometric exercise intensity. Journal of Strength & Conditioning Research, 25(12), 3288-3298.
- Ebben, W.P., VanderZanden, T., Wurm, B.J. and Petushek, E. (2010). Evaluating plyometric exercises using time to stabilization. Journal of Strength & Conditioning Research, 24(2), 300-306.
- Jensen, RL. and Ebben, WP. (2007). Quantifying plyometric exercise intensity via rate of force development, knee joint, and ground reaction forces. Journal of Strength and Conditioning Research, 21(3), 763-767
- Jensen, R.L., Flanagan, E.P., Jensen, N.L. and Ebben, W.P. (2008). Kinetic responses during landings of plyometric exercises. Journal of Strength & Conditioning Research, 393-396.
- Wallace, BJ, Kernozek, TW, White, JM, Kline, DE, Wright, GA, Peng, HT and Huang, CF (2010). Quantification of vertical ground reaction forces of popular bilateral plyometric exercises. Journal of Strength and Conditioning Research, 24(1), 207-212.
- Koch, J., Riemann, B.L. and Davies, J. (2012). Ground reaction force patterns in plyometric push-ups. Journal of Strength & Conditioning Research, 2220-2227.
© 2018 Brent Brookbush
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