Facebook Pixel
Brookbush Institute Logo
Preview

Power Push-Ups

Learn the basics and perfect your Power Push-Up form with this easy to follow tutorial! Find out how to perform this full body strength workout for perfect posture, core strength and endurance.

12 likes

Transcript

00:00 - 00:03This is Brent once again coming at you with a power exercise, in this video I'm
00:03 - 00:08going to show you guys how to transform the normal push up into a plyo or
00:08 - 00:11plyometric push up. I'm going to have my friend Kamal come out and help me
00:11 - 00:16demonstrate. Now Kamal is just going to set up a normal push-up position. You guys
00:16 - 00:20know what the form for a push-up already is, you guys have seen this may be in a
00:20 - 00:24previous video, or you're just starting to get those kinetic chain checkpoints
00:24 - 00:29down. So I'm going to have his feet, knees, hips in a straight line, he's not
00:29 - 00:33squeezing his thighs together, he's not letting his feet touch, he's drawn in, his
00:33 - 00:37chin is back and tucked, and his shoulders are back and down. Now Kamal
00:37 - 00:40has been working on push-ups and obviously is very good at push-ups. Now
00:40 - 00:46the question is is how do I get the most out of this from a power perspective, so
00:46 - 00:51that I increase the capacity of his chest to produce force with a
00:51 - 00:56significant amount of velocity or speed. So first question is where's the
00:56 - 01:02amortisation phase on a push-up, well eccentric is on the way down, and the
01:02 - 01:06amortisation phase is that isometric contraction between eccentric
01:06 - 01:10deceleration and concentric explosion. So what we have to remember with this
01:10 - 01:14push-up is Kamal is going to spend as little time as possible in the bottom of
01:14 - 01:20this push-up as he possibly can. So let's go ahead and see a good push up from you
01:20 - 01:23first, give you a little warm up here All right now what I want you to do is the
01:23 - 01:28same thing, except I want you to spend no time at the bottom and explode, so that
01:28 - 01:33your hands actually leave the ground on this one. Boom, good, and that was pretty
01:33 - 01:37good. One thing Kamal did and I'm glad he did it so we can show this to you on
01:37 - 01:43video, is he actually hit his hands into the ground. Now plyometrics a good phrase
01:43 - 01:47for you guys always to keep in the back of your head, is plyometrics should be
01:47 - 01:53seen and not heard right. We want that quiet landing, we want that efficient
01:53 - 01:58eccentric deceleration of force, that's the only way Kamal is going to be able
01:58 - 02:03to turn it around rep after rep. So what I'm going to have Kamal do this time, is
02:03 - 02:07we're just going to work on one push up at a time. He's going to explode from the
02:07 - 02:14bottom, and then concentrate on a really soft landing when he comes back to the ground.
02:14 - 02:18Much softer, that was better. You can actually let yourself lower all the way
02:18 - 02:23to the ground. So let's try another one, boom, and nice soft landing. Alright guys
02:23 - 02:27as he starts softening that up a little bit i can start turning this around, and
02:27 - 02:35go okay let's see two in a row good, good. Now I know some of you guys are thinking
02:35 - 02:39well why not just clap, or why not just clap behind the back, or why not touch
02:39 - 02:42the thighs, I have seen all of those variations, one thing i don't like about
02:42 - 02:46those variations much is they take somebody's hands out of position right. A
02:46 - 02:50lot of times they end up also doing one of these things, where we talk about that
02:50 - 02:53efficient eccentric deceleration I've seen a lot of clapping push-ups and I
02:53 - 02:57know Kamal has too, where it's like clap and then they catch here, well that's
02:57 - 03:02that's no longer a power exercise. We need to push through actually leave the
03:02 - 03:05ground this way. So let's talk about a regression because what I find most
03:05 - 03:09often is people can't actually do this effectively from the ground, this is
03:09 - 03:12actually an extremely hard exercise. The fact that Kamal can do it is
03:12 - 03:17ridiculously impressive. Let's go ahead and elevate a little bit, that's going to
03:17 - 03:22shorten the moment arm of the body. You guys could use a standard bench if you
03:22 - 03:29wanted to. Alright so we're going to get Kamal elevated a little bit just like
03:29 - 03:33you'd elevate a push-up, and now we're going to work on the same cueing. He's
03:33 - 03:37going to lower himself down, explode, spend as little time here as you
03:37 - 03:40possibly can and then you're going to land as softly as you can, and we'll just
03:40 - 03:46do one of these at a time. Poom, and soft, that was actually wonderful, that would
03:46 - 03:50be a great place to start if I can get all of that set up. Let's see one more
03:50 - 03:54of those because that looked absolutely fantastic. You guys saw nice height and
03:54 - 03:59then that nice soft landing, let's try two in a row.
03:59 - 04:04Poom, soft landing explode through, good good. This time I want you to do two in a
04:04 - 04:12row but spend less time with your chest on the mat. Poom poom, nice. So even
04:12 - 04:16with Kamal although I liked the way his pushups looked on the floor, that looked
04:16 - 04:20better; and if I was trying to set up a power exercise where I wanted him to do
04:20 - 04:25repetitions, like I wanted him to be able to do that six to ten repetition range, I
04:25 - 04:29might have him elevate on the box. Now i am going to show you guys a progression,
04:29 - 04:37if i was working on max power, all right this is that absolute all-out effort
04:37 - 04:42right that one almost to the point of like a one rep max sort of type of
04:42 - 04:46effort but we're talking about max power instead, so this is the most ballistic
04:46 - 04:52you can be, we could start turning this around in to drop in style push-ups.
04:52 - 04:56Alright so now we're going to increase the eccentric load to try to increase
04:56 - 05:01the stress on those connective tissues, increase the stress on that that stretch
05:01 - 05:06reflex right, more miles out of reflex to try to get more concentric, more power on
05:06 - 05:09the concentric phase. So what we're going to do is we're going to turn this around
05:09 - 05:12a little bit,
05:13 - 05:20we're going to use two boxes, Kamal is going to set up,
05:21 - 05:25and I think you guys can see where this is going come. Kamal is going to
05:25 - 05:30give himself a little bit of a bounce, he still got to use the same cues, I still
05:30 - 05:34want him to land soft, but now he's going to have all this momentum that he has to
05:34 - 05:41turn around at the bottom to explode up and get himself back on this box. Alright
05:41 - 05:47so let's see it Kamal, good luck. Poom, you can see that was pretty hard. Let's
05:47 - 05:49try to soften up that landing. I'd go through back through the same cues now
05:49 - 05:54guys, it's still the same exercise. Good, can you soften up your landing on the
05:54 - 06:01box even if you have to go back down into a push-up, that's okay. Poom, good
06:01 - 06:05good. All right Kamal i'll let you go ahead and relax, that was obviously way more
06:05 - 06:09reps than we would do in one set of power training. Kamal did a wonderful job,
06:09 - 06:13thank you so much for coming out. I hope you guys got some tips and some tricks,
06:13 - 06:16and I hope you guys will focus on the quality of human movement rather than
06:16 - 06:20just the quantity of human movement with this power exercise. I know you guys
06:20 - 06:23will get great outcomes.

Comments

Guest

Related Videos

3 Certifications, 165+ Courses, 500+ videos, and so much more!

The Brookbush Institute (BI) continues to improve affordability, access, flexibility, and convenience to the highest-quality education.

The Bl is the only approved/accredited certification and continuing education course provider with a true monthly membership model (cancel anytime).

This reduces the initial cost of education to just 3-5% of comparable education, improving access to complete, continue, or just "try" education with low financial risk. Don't get fooled by great marketing to make a large purchase for potentially sub-optimal education. Become a member, and find out why we think this is the way education should be!


or
Sign Up with Email Address
Already Have an Account? Sign In