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Power Push-Ups

Power Push-Ups is an advanced form of traditional push-ups that target the arms and chest, while also incorporating explosive movements that help to stimulate muscle growth. This workout utilizes fast, dynamic movements to boost power and strength, and the additional momentum made possible by the acceleration and deceleration of the movements helps to increase intensity for a more effective exercise. Power Push-Ups requires coordination and balance, as the speed of the movements can be hard to control. These exercises are highly

Transcript

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