4 Killer Push-Up variations – Outdated College Fitness center

4 Killer Push-Up variations for explosive energy!

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

Though it’s possible you’ll be able to doing quite a few spectacular acrobatic model actions within the weight room, I’m prepared to wager 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 yr previous son has been doing push ups for over a yr now, and aside from needing a bit of extra depth, his kind is fairly stable.

Now I’m positive you’re questioning why you’ll proceed to include Push Ups into your energy routine when pre-schoolers are in a position to do them.  Nicely, that brings me to my subsequent level – the push up shouldn’t be solely one of the crucial accessible workout routines, additionally it is one of the crucial versatile. The usual Push Up is basically 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 position for stability.  By turning the Push Up right into a plyometric motion you possibly can problem these similar muscle tissues in a extra dynamic, explosive trend, and recruit many secondary muscle tissues notably within the hips and core as stabilizers.

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


Relating to Plyo-push ups, this one is the grandaddy of all of them.  Begin in a traditional 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 toes and fingers.  As your fingers depart the bottom arch your again and lift your fingers out in entrance of your head in your greatest Superman impression. Instantly deliver your fingers 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.

Energy 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 velocity and explosive energy), a powerful eccentric contraction, notably of the triceps and pecs is required to catch your self and gradual 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.  Throughout the first one you’ll push off together with your fingers and lay your arms out over head together with your toes nonetheless on the bottom.  For the second, preserve your fingers planted as you explode up and “hop” your toes off the bottom retaining your physique as straight as doable.  Upon getting mastered each, it’s time to place them collectively and draw a large S in your chest.


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

Energy Required:Whereas this model 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 position in stabilizing your physique throughout a Spiderman. The aspect to aspect motion as you decrease away out of your lively leg can even create a better vary of movement within the pecs and delts than a traditional push up.  

Starter Plan: A great way to work as much as this variation is to easily carry one leg up as carry out fundamental push ups.  It will can help 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 lots of incredible variations of drugs ball push ups, however I’ve all the time referred to 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 drugs ball. With out letting the ball transfer, explode up and over to the opposite aspect, having your reverse hand land on the Med Ball. Make sure to “catch” your self with out hitting the bottom and preserve the ball within the center as you go back and forth.  A set of 5 to every aspect is an effective beginning objective.

Energy Required: Along with the Concentric energy and the eccentric energy required for the pecs, delts, and triceps (much like Supermans and all different Plyometric variations), the Med Ball requires you to recruit numerous muscle tissues together with the lats and rhomboids to stabilize and preserve your torso even throughout the motion.  The addition of the med ball additionally means that you can go a lot deeper into the push up on that aspect, 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 protected.

Starter Plan: The easiest way to work as much as a GSP push-up is to “stroll” your method via it.  As you push up, fastidiously deliver your far hand onto the drugs 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 aspect. As soon as you possibly can carry out 10-12 unbroken reps per aspect its time to fly forwards and backwards like one of many biggest MMA fighters of all time.

Cranium crusher Combo

I want I might let you know that I obtained this killer push-up from a brilliant 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. Preserving your physique fully inflexible, bend your elbows down in the direction of the bottom as you decrease your brow to your fingers.  Prolong your arms forcefully after which drop again down right into a push up. Units of 5 are an excellent 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.

Energy Required:One phrase.  Triceps. In case your triceps are weak this one goes to be unimaginable.  Doing a physique weight cranium crusher at something lower than 45 levels is hard, and except your plyo sport is so sturdy that you just’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 resulting from your fingers being out up to now in entrance of you..

Starter Plan: The quick monitor 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 fingers up somewhat 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 similar low angle because the field you intend to make use of.

Push Up Trivia:

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

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

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

-There are at the very least 82 completely different documented variations of Push Ups

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

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