This is an excerpt from Developing Power by NSCA -National Strength & Conditioning Association & Mike McGuigan.
- Start at the top of a push-up with the head in a neutral position and the arms extended (figure 5.1a).
- 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).
- Begin the next repetition immediately after landing.
See band and depth-drop push-up.
Figure 5.1 Jump push-up in (a) start position, (b) at end of countermovement, and (c) after ballistic concentric action.
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).
- 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).
- Perform a standard push-up (figure 5.2b).
Increase intensity by leaving the ground, similar to a jump push-up (advanced level).
Figure 5.2 Band push-ups in (a) start position and (b) at end of countermovement.
Learn more about Developing Power.