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In this article I am going to show you many new push up exercise variations that will drastically improve your upper body power but actually improve your overall conditioning. The creative exercise listed below can and should be used by high level athletes such as MMA fighters and Football players to become more explosive, as well as be used by fitness enthusiasts to build muscle in the chest shoulders and arms.

Rethinking the Clap Push Up

One of the popular push up exercises used for improving upper body power is the clap or plyo push- up. This exercise is great for developing explosive pushing power and we do use it on occasion. However, the constant pounding on the wrist from the landing is a concern of mine for some athletes like wrestlers and football players. These types of athletes are constantly being thrown down and therefore having to breaking the fall by landing on their wrists in much the same way as the plyo push-up. 

The last thing I want to do as a coach is use an exercise that replicates something that an athlete’s probably does too much of already. Especially something that has a high risk vs. benefit ratio.

Here is a great alternative the plyo push-up that we have found to be just as effective at developing explosive pushing power while limiting impact on the wrist.

Box Jump Push �€“Ups

Perform 4-5×3-6

We prefer to use a closer, shoulder width hand position on this movement as it has more functional carryover to sports like wrestling and football.

This exercise can easily be progressed by increasing the height of the box.

<a rel=”nofollow” onclick=”javascript:_gaq.push(['_trackPageview', '/outgoing/article_exit_link']);” href=”http://www.tnation.com/article/bodybuilding/everything_pushups&cr=”>Click here</a> to view pictures and videos of all of the exercises listed in this article

Swiss Ball Ricochet Push-Up

This is one of my all time favorite exercises and another great way to develop explosive power and speed in the upper body. We prefer to do movements like this for time frames of 8-15 sec at max speed.

When performing this exercise be sure to maintain ideal spinal alignment throughout this movement.

Metabolic (Power-Endurance) Push –ups

The concept of metabolic strength training and power endurance is just starting to be explored in the world of performance training.  In most sports, athletes are required to continuously explode and repeatedly produce power, sometimes for hundreds of reps.

This type of power endurance will not be developed with traditional 5×5; 3min rest type methods and therefore requires specialized protocols. Below are two push-up based metabolic protocols we use to ensure our athletes remain explosive and end up being the last one standing when the smoke clears.

 I recommend establishing a proper technical, strength and power base before utilizing these protocols.

Get ready for a killer pump!

20/20/20 Push-Ups

This is a great metabolic circuit that is easy to remember and doesn’t require any additional equipment. We normally use this circuit at the beginning of our power endurance phase. It takes 1min to complete.

Perform with no rest;

20 sec Push-ups

20sec Push-up pause (hold bottom position)

20sec Plyo or clapper push ups

Rest 1-3min

The JC Push-up Circuit

This is an awesome metabolic protocol that I learned from my good friend and colleague Juan Carlos Santana. You�re going to need a medicine ball (MB) for this one.

Perform as circuit with speed;

5-10 MB Lock offs on each side

5-10 MB Cross over push-ups on each side (alternate sides)

5-10 MB Close grip push-ups

5-10 MB Drop and returns

Rest 1-3min

We normally start with 5 reps and progress one rep a week until 10eps is reached.

Both of these metabolic protocols can eventually be progressed so that the exerciser can complete 2-3 rounds without rest.

At one time I was able to complete 5 rounds of the JC circuit without rest. My chest, shoulders and arms never looked better. Not to mention it made my abs sore for a week.

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Push-ups: The Best Most Complete Upper Body Exercise in the World

By Lt. Col. Bob Weinstein, USAR-Ret.

The push-up is hands down the best, most complete upper body exercise in the world. Here are a variety of ways to perform push-ups. A push-up demonstrates the portability and flexibility of the human body when it comes to staying in shape. From a health standpoint, you do not need one single piece of equipment or some special place to stay lean and strong. Whether it is in your living room, bedroom, hotel room, on the patio, in the yard, the break room at work or in your office, you can immediately enjoy taking care of your strength training.

REGULAR PUSH-UP

Let us move on to the best and most complete upper body exercise in the world. It is the push-up. All right, now get down with me for this one. Let’s do it! Get down on all fours. Your feet are together and your body is straight. Your arms are a little more than shoulder-width apart and are spread in line with your chest. Go down to a 90-degree break in your elbows and come back up. Now, wasn’t that easy? Yeah, I know. For a lot of you out there, it’s pretty strenuous. That’s OK. If you find you can only go down partially, you will still be working those muscles and you will get stronger and eventually be able go all the way down. I recommend to my clients to practice the regular push-up even though they cannot go all the way down and push their body back up. This approach is better than just performing knee push-ups.

WIDE PUSH-UP

The wide (extra wide) push-up is performed the same way as the regular push-up with one exception. This time your hands are spread as wide as you can get them without collapsing. Your body is closer to the ground this time in the starting position. You will notice how the chest now enjoys a very beneficial workout along with your arms.

TRICEPS PUSH-UP

Now get down for another great variation of the push-up. This time your hands are close together and your feet are spread about shoulder width for stability. Go down to the point where your chest is almost touching the ground and come back up. Feel those triceps work? You will notice that this one feels more strenuous than the regular push-up.

FOUR COUNT PUSH-UP

Now let’s put some real excitement into the push-up. These are regular push-ups with a twist. This time you will stop and pause between each motion. You will notice that you will get even more benefit from this strength training exercise. It’s a four count. Here we go and ONE, lower your body (pause); TWO, raise it back up (pause); THREE, lower your body (pause) FOUR, raise it back up (pause). That’s one repetition. Try five to ten reps and count them out loud. The count is one, two, three, ONE; one, two, three, TWO; one, two, three, THREE; and so on.

KNEE PUSH-UPS, 45 DEGREES

Get down on your knees for this push-up, which simply means that you will be pumping less body weight. Your legs are at a 45-degree angle. You can

actually perform all of the previously mentioned push-ups using this position.

KNEE PUSH-UPS, 90 DEGREES

This push-up position will allow you to lessen the body weight even more than the 45-degree angle push-up. The various types of push-ups described previously can be performed using the 90-degree push-up.

Please mention the author when using this article.

The author is Lt. Col. Bob Weinstein, USAR-Ret.

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