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4 Killer Push-Up variations – Outdated College Health club


4 Killer Push-Up variations for explosive energy!

Superman, Spiderman, Med Ball, Cranium Crusher Combo (video shot with Dan at OSG)

Though chances are you’ll be able to doing quite a few spectacular acrobatic type actions within the weight room, I’m prepared to guess that the primary ever train you tried was a push-up.  Easy in it’s arrange and execution, and the truth that the train works over half of the muscle tissues in your higher physique, make the push up a gold customary for energy and an entry level into health for a lot of.  My 4 12 months outdated son has been doing push ups for over a 12 months now, and aside from needing a little bit extra depth, his type is fairly strong.

Now I’m certain you’re questioning why you’d proceed to include Push Ups into your energy routine when pre-schoolers are in a position to do them.  Effectively, that brings me to my subsequent level – the push up shouldn’t be solely one of the vital accessible workouts, it’s also one of the vital versatile. The usual Push Up is actually the identical motion as a bench press (albeit utilizing 60-70% of your body weight), primarily working your triceps, pecs, and entrance delts, together with your abdominals and serratus taking part in a supporting function for stability.  By turning the Push Up right into a plyometric motion you’ll be able to problem these identical muscle tissues in a extra dynamic, explosive style, and recruit many secondary muscle tissues significantly within the hips and core as stabilizers.

At the moment I need to share with you 4 of my favourite dynamic Push-Up variations.  Simply because these workouts are the descendant of that primary push up you discovered as a child doesn’t imply they’re appropriate for newbies.  These Push Ups are superior actions, however I’ll embrace some newbie variations of every one to bridge the hole to those excessive variations.


With regards to Plyo-push ups, this one is the grandaddy of all of them.  Begin in a standard push up place together with your arms no wider than shoulder width.  Decrease your self slowly and as quickly as your chest touches the bottom, press towards the bottom explosively together with your ft and arms.  As your arms go away the bottom arch your again and lift your arms out in entrance of your head in your finest Superman impression. Instantly carry your arms again to the beginning place and catch your self as you descend.  Purpose for units of 5 with a 5-10 second relaxation between reps.

Power Required: Along with the prime movers of the pecs, triceps and delts, this variation requires appreciable core and hip flexor energy, and good thoracic backbone and shoulder mobility.  As your muscle tissues contract concentrically on the best way up (nice for constructing pace and explosive energy), a robust eccentric contraction, significantly of the triceps and pecs is required to catch your self and sluggish your descent in the direction of the ground.

Starter Plan: To work as much as this variation, strive first breaking a Superman up into two completely different push-ups.  In the course of the first one you’ll push off together with your arms and lay your arms out over head together with your ft nonetheless on the bottom.  For the second, maintain your arms planted as you explode up and “hop” your ft off the bottom conserving your physique as straight as doable.  Upon getting mastered each, it’s time to place them collectively and draw an enormous S in your chest.


Begin in a standard push up place.  As you decrease your physique, elevate one foot and draw your knee in the direction of the elbow on the identical facet.  Twist away from that facet barely so you can be nearer to the other facet hand on the backside of the push up.  Return to beginning place and alternate sides with each rep. Units of 5-10 reps per facet.

Power Required:Whereas this type of push-up isn’t a plyometric, it’s an unimaginable variation for constructing energy and stability within the hips and glutes.  The serratus, obliques and hip flexors such because the psoas play an vital function in stabilizing your physique throughout a Spiderman. The facet to facet motion as you decrease away out of your lively leg can even create a larger vary of movement within the pecs and delts than a standard push up.  

Starter Plan: A great way to work as much as this variation is to easily elevate one leg up as carry out primary push ups.  This can will let you strengthen the hips and decrease abs sufficiently for the Spiderman. As soon as you are able to do 10 unbroken reps on every leg it’s time to maneuver up and channel your internal Peter Parker.

Med Ball or GSP

There are a lot of unbelievable variations of medication ball push ups, however I’ve all the time known as this model the GSP, named after legendary UFC champion Georges St Pierre, as he was the primary athlete I noticed doing them.  Begin with one hand on the bottom and the opposite on a small medication ball. With out letting the ball transfer, explode up and over to the opposite facet, having your reverse hand land on the Med Ball. Be sure you “catch” your self with out hitting the bottom and maintain the ball within the center as you go backward and forward.  A set of 5 to every facet is an effective beginning objective.

Power Required: Along with the Concentric energy and the eccentric energy required for the pecs, delts, and triceps (just like Supermans and all different Plyometric variations), the Med Ball requires you to recruit a variety of muscle tissues together with the lats and rhomboids to stabilize and maintain your torso even through the motion.  The addition of the med ball additionally means that you can go a lot deeper into the push up on that facet, creating an awesome stretch via the pec and anterior deltoid. B cautious although! Due to that decrease vary of movement you will need to catch your self and management the descent to maintain your rotator cuff secure.

Starter Plan: One of the simplest ways to work as much as a GSP push-up is to “stroll” your method via it.  As you push up, rigorously carry your far hand onto the medication ball and punctiliously transition your authentic med ball hand to the ground.  Decrease right into a push up after which repeat the method, strolling again over to the opposite facet. As soon as you’ll be able to carry out 10-12 unbroken reps per facet its time to fly backwards and forwards like one of many biggest MMA fighters of all time.

Cranium crusher Combo

I want I may inform you that I obtained this killer push-up from an excellent hero or champion fighter.  The reality is I made it up one time on trip whereas jogging on the boardwalk. Begin in a push-up place with a field (an ocean boardwalk bench will suffice) rather less than arms size in entrance of you.  Carry out a plyo-push up and catch your self on the sting of the field as you straighten your arms out. Holding your physique utterly inflexible, bend your elbows down in the direction of the bottom as you decrease your brow to your arms.  Prolong your arms forcefully after which drop again down right into a push up. Units of 5 are objective on this one – as soon as I’ve hit my final one I like to remain up on the field and rep out as many cranium crushers as doable earlier than ending the set.

Power Required:One phrase.  Triceps. In case your triceps are weak this one goes to be not possible.  Doing a physique weight cranium crusher at something lower than 45 levels is hard, and except your plyo sport is so sturdy that you simply’re blasting up and catching a 36” field, then that is going to be fairly low.  Out of all of the variations on this listing, this one additionally requires essentially the most static core stability to maintain your hips from sagging because of your arms being out to date in entrance of you..

Starter Plan: The quick observe to this monster is to grasp the 2 actions comprising it.  Work on doing a plyo push up the place you catch your self on a low field that sits in entrance of you.  You’ll be able to even start by “strolling” your arms up moderately than leaping to get used to the angle. It’s additionally vital to be proficent (15-20 reps minimal) at body weight cranium crushers on the identical low angle because the field you intend to make use of.

Push Up Trivia:

-The Push Up was initially often known as a “Flooring Dip”

-The precise time period “push-up” first appeared in print in 1905.

-The World Document for push-ups in 24 hours is 46,001 and is held by Charles Servizio (USA)

-There are not less than 82 completely different documented variations of Push Ups

-To the perfect of my recollection I’ve by no means misplaced a push-up problem.  Ever.


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