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Ballistic and resistance push-up variations

This is an excerpt from Developing Power by NSCA -National Strength & Conditioning Association & Mike McGuigan.

Jump Push-Up


Level: Novice


Action

  1. Start at the top of a push-up with the head in a neutral position and the arms extended (figure 5.1a).
  2. Perform a standard push-up with a full ROM (figure 5.1b), while explosively extending the arms so the hands leave the ground and land in the same place (figure 5.1c).
  3. Begin the next repetition immediately after landing.


Variations

See band and depth-drop push-up.


Figure 5.1 Jump push-up in start position, at end of countermovement, and after ballistic concentric action.

Figure 5.1 Jump push-up in start position, at end of countermovement, and after ballistic concentric action.

Figure 5.1 Jump push-up in start position, at end of countermovement, and after ballistic concentric action.
Figure 5.1 Jump push-up in (a) start position, (b) at end of countermovement, and (c) after ballistic concentric action.


Band Push-Up


A band or tubing offers both resistance during the concentric muscle action and an enhanced eccentric action (as opposed to a weight or dumbbell placed on the athlete's back, which doesn't offer enhanced loading).


Level: Intermediate


Action

  1. In push-up position, hold one end of a resistance band or tubing in each hand, with the band or tubing running across the upper back and rear deltoids (figure 5.2a).
  2. Perform a standard push-up (figure 5.2b).


Variations

Increase intensity by leaving the ground, similar to a jump push-up (advanced level).


Figure 5.2 Band push-ups in start position and at end of countermovement.

Figure 5.2 Band push-ups in start position and at end of countermovement.
Figure 5.2 Band push-ups in (a) start position and (b) at end of countermovement.

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