Shopping Basket 0
Human Kinetics Publishers, Inc.

HUMAN KINETICS

Excerpts

Ballistic and resistance push-up variations

This is an excerpt by Disa L. Hatfield, PhD, CSCS,*D from Developing Power by National Strength and Conditioning Association (NSCA), Mike R. McGuigan, PhD, CSCS,*D, editor.

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.

Save

Save

Save


Learn more about Developing Power.

Facebook Reddit LinkedIn Twitter

The above excerpt is from:

Developing Power

Developing Power

$21.95
View other formats
 

More excerpts from this book

 
Developing Power

Related Excerpts

Get the latest news, special offers, and updates on authors and products. SIGN UP NOW!

Human Kinetics Rewards

About Our Products

Book Excerpts

Catalogs

News and Articles

About Us

Career Opportunities

Events

Business to Business

Author Center

HK Today Newsletter

Services

Exam/Desk Copies

Language rights translation

Association Management

Associate Program

Rights and Permissions

Partnerships

Partners

Programs

Certifying Organizations

Continuing Education Policies

Connect with Us

YouTube Tumblr Pinterest

Terms & Conditions

/

Privacy Policy

/

Safe Harbor