Power Up the Push Up

Want to improve your upper body power? Push Power
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🙋Tag someone that should try these 3 push up variations!
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It might be time to change up your push-ups and add a little power component using these push variations. Begin with a small flight phase of the movement - and slowly work your way up as you develop the motor control and strength to do so.
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The three exercises shown here include:
1️⃣ Plyometric Push Up On Bosu Ball
2️⃣ Push Up With Resistance Band (if you want you can also perform a plyometric push-up with a resistance band around your back!)
3️⃣ Plyometric Push Up
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Some things to think about the plyometric variations:
▫️MINIMIZE CONTACT TIME with the ground. The moment you hit the ground, explode up as fast as possible. The goal is to add demand and load to the eccentric portion of the push up (when you hit the ground) and work on EXPLODING out of the "hole".
▫️Land SOFTLY with a completely STABILIZED scapula and shoulder. If you find yourself landing with your scapula retracted or your elbow bent, it means the height is probably too tall or you're getting fatigued.
▫️You have the option of performing this modified on your knees or on an elevated surface. Both are regressions of the exercises shown here.
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📝 According to Maenhout et al. 2016, the plyometric push-up on bosu increases serratus anterior activity in the backward push off phase GREATER than the landing phase. This is a great exercise for athletes in AND returning to sport athletes. 📖 Article: Scapular muscle activity in a variety of plyometric exercises. By: Maenhout. 2016.
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𝙏𝙝𝙚 𝙋𝙧𝙚𝙝𝙖𝙗 𝙂𝙪𝙮𝙨 𝙞𝙨 𝙖𝙣 𝙚𝙙𝙪𝙘𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙥𝙡𝙖𝙩𝙛𝙤𝙧𝙢 𝙩𝙝𝙖𝙩 𝙩𝙚𝙖𝙘𝙝𝙚𝙨 𝙥𝙚𝙤𝙥𝙡𝙚 𝙝𝙤𝙬 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙤𝙛 𝙩𝙝𝙚𝙞𝙧 𝙤𝙬𝙣 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙤𝙣𝙡𝙞𝙣𝙚 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙩𝙝𝙚𝙧𝙖𝙥𝙮.
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