Name: Power Push-Ups
Uploaded: 2023-04-26T01:02:54.000Z
Duration: 6 min 24 s

English captions

https://stream.mux.com/2gqGxsmKXR00CMhYZgjCXvd8SdpM4ZktjYwp3fWnb8Tc.m3u8

Learn how to properly perform the power push-up in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on hand positioning, trunk alignment, and explosive upper-body sequencing (including progressions and regressions) to safely develop upper-body power. Enhance core stability, rate of force development, and athletic performance with professional guidance suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve push-up mechanics, build explosive upper-body strength, and master this foundational power-training variation.

Introduction to Plyometric Push-Ups

Techniques for Efficient Execution

Modifications for Skill Levels

Progression to Advanced Power Exercises

Conclusion and Focus on Quality of Movement

Power Push-Ups

This is Brent once again coming at you with a power exercise, in this video I'm going to show you guys how to transform the normal push up into a plyo or plyometric push up. I'm going to have my friend Kamal come out and help me demonstrate. Now Kamal is just going to set up a normal push-up position. You guys know what the form for a push-up already is, you guys have seen this may be in a previous video, or you're just starting to get those kinetic chain checkpoints down. So I'm going to have his feet, knees, hips in a straight line, he's not squeezing his thighs together, he's not letting his feet touch, he's drawn in, his chin is back and tucked, and his shoulders are back and down. Now Kamal has been working on push-ups and obviously is very good at push-ups. Now the question is is how do I get the most out of this from a power perspective, so that I increase the capacity of his chest to produce force with a significant amount of velocity or speed. So first question is where's the amortisation phase on a push-up, well eccentric is on the way down, and the amortisation phase is that isometric contraction between eccentric deceleration and concentric explosion. So what we have to remember with this push-up is Kamal is going to spend as little time as possible in the bottom of this push-up as he possibly can. So let's go ahead and see a good push up from you first, give you a little warm up here All right now what I want you to do is the same thing, except I want you to spend no time at the bottom and explode, so that your hands actually leave the ground on this one. Boom, good, and that was pretty good. One thing Kamal did and I'm glad he did it so we can show this to you on video, is he actually hit his hands into the ground. Now plyometrics a good phrase for you guys always to keep in the back of your head, is plyometrics should be seen and not heard right. We want that quiet landing, we want that efficient eccentric deceleration of force, that's the only way Kamal is going to be able to turn it around rep after rep. So what I'm going to have Kamal do this time, is we're just going to work on one push up at a time. He's going to explode from the bottom, and then concentrate on a really soft landing when he comes back to the ground. Much softer, that was better. You can actually let yourself lower all the way to the ground. So let's try another one, boom, and nice soft landing. Alright guys as he starts softening that up a little bit i can start turning this around, and go okay let's see two in a row good, good. Now I know some of you guys are thinking well why not just clap, or why not just clap behind the back, or why not touch the thighs, I have seen all of those variations, one thing i don't like about those variations much is they take somebody's hands out of position right. A lot of times they end up also doing one of these things, where we talk about that efficient eccentric deceleration I've seen a lot of clapping push-ups and I know Kamal has too, where it's like clap and then they catch here, well that's that's no longer a power exercise. We need to push through actually leave the ground this way. So let's talk about a regression because what I find most often is people can't actually do this effectively from the ground, this is actually an extremely hard exercise. The fact that Kamal can do it is ridiculously impressive. Let's go ahead and elevate a little bit, that's going to shorten the moment arm of the body. You guys could use a standard bench if you wanted to. Alright so we're going to get Kamal elevated a little bit just like you'd elevate a push-up, and now we're going to work on the same cueing. He's going to lower himself down, explode, spend as little time here as you possibly can and then you're going to land as softly as you can, and we'll just do one of these at a time. Poom, and soft, that was actually wonderful, that would be a great place to start if I can get all of that set up. Let's see one more of those because that looked absolutely fantastic. You guys saw nice height and then that nice soft landing, let's try two in a row. Poom, soft landing explode through, good good. This time I want you to do two in a row but spend less time with your chest on the mat. Poom poom, nice. So even with Kamal although I liked the way his pushups looked on the floor, that looked better; and if I was trying to set up a power exercise where I wanted him to do repetitions, like I wanted him to be able to do that six to ten repetition range, I might have him elevate on the box. Now i am going to show you guys a progression, if i was working on max power, all right this is that absolute all-out effort right that one almost to the point of like a one rep max sort of type of effort but we're talking about max power instead, so this is the most ballistic you can be, we could start turning this around in to drop in style push-ups. Alright so now we're going to increase the eccentric load to try to increase the stress on those connective tissues, increase the stress on that that stretch reflex right, more miles out of reflex to try to get more concentric, more power on the concentric phase. So what we're going to do is we're going to turn this around a little bit, we're going to use two boxes, Kamal is going to set up, and I think you guys can see where this is going come. Kamal is going to give himself a little bit of a bounce, he still got to use the same cues, I still want him to land soft, but now he's going to have all this momentum that he has to turn around at the bottom to explode up and get himself back on this box. Alright so let's see it Kamal, good luck. Poom, you can see that was pretty hard. Let's try to soften up that landing. I'd go through back through the same cues now guys, it's still the same exercise. Good, can you soften up your landing on the box even if you have to go back down into a push-up, that's okay. Poom, good good. All right Kamal i'll let you go ahead and relax, that was obviously way more reps than we would do in one set of power training. Kamal did a wonderful job, thank you so much for coming out. I hope you guys got some tips and some tricks, and I hope you guys will focus on the quality of human movement rather than just the quantity of human movement with this power exercise. I know you guys will get great outcomes.

Home

Videos

Integrated functional anatomy of the pectoralis major. Attachments, nerves, palpation, joint actions, arthrokinematics, fascia, triggerpoints, and behavior in postural dysfunction. Common strength exercises, foam rolling, release techniques, and stretches for the chest muscles.

Pectoralis Major

Upper body and total body power and high velocity exercises - best progressions for power pushups, chest pass, throws and bodyweight explosive exercises and a sample routine.

Upper Body Power Exercises and Total Body Power Exercises

Maintain proper alignment with "joints soft"

Quickly descend into the bottom position. This initial movement is the quick eccentric load.

Try to reduce the amortization phase (floor near chest) as much as possible, snapping from the eccentric phase to the concentric phase as quickly as possible.

Push as quickly as possible, as you attempt to push yourself off the floor. Follow through is achieved by leaving the ground/bench.

Maintain arms extended, ready to "accept the floor" with outstretched arms.

Try to land as softly as possible as you allow yourself to descend into the floor.

If dropping off of boxes, your reps will start with a "hop" off the box with the arms outstretched, ready to "accept the floor" with outstretched arms.

The impact with the floor should be as soft as possible, initiating a quick eccentric contraction.

The goal is to push fast enough and follow through to achieve enough height to get back on the boxes.

Power Push-Ups

Depth Jump

Box Jump

Tuck Jumps

Medicine Ball Chest Pass

Power Medicine Ball Shoulder Press

Kettlebell Clean

Sled Push (Chest Power Exercise)

Tire Flips

Rope Row and Sled Progressions

Power Row Sled Pull

Comments

Guest