Many athletes perform them to help improve their athletic performance by building strength, endurance, and speed. This exercise is best suited for individuals with well-developed upper-body strength. Read on to learn more about the benefits of this exercise, how to do it safely, and ways to change it up to make it easier or more challenging. As the name suggests, plyo pushups are a type of plyometric exercise.
With these types of exercises, you work on exerting your muscles to their maximum potential in a short amount of time. Plyometric exercises can get your heart rate up quickly. Studies show that these types of high-intensity exercises are effective at:. Performing plyo pushups along with other high-intensity interval training HIIT moves like burpees and jump squats can help you build strength while boosting your cardio fitness.
Plyo pushups can help strengthen many of the muscle groups in your upper body, including the muscles in your:. Plyo pushups can also help activate fast-twitch muscle fibers in your chest, shoulders, and triceps. Working fast-twitch muscle fibers may help you build strength and muscle mass. Athletes depend on fast-twitch muscle fibers for explosive moves like those you see on the football field.
Keep the triangle directly below your chest throughout the movement. Begin in a downward dog yoga position, with your feet and hands just wider than shoulder width. Keep your hips high, heels low, and maintain the inverted-V position as you bend your elbows and lower your head toward the floor between your hands. Slowly swoop from downward dog to cobra pose: from the downward dog position, bend your elbows and lower your nose to the floor between your hands, like a pike push-up, but then, without rising, continue moving your torso forward to slide your chin, chest, and then rib cage between your hands.
As your ribs meet your hands, begin to arc your head and torso upward. Continue this upward arc until your arms are straight, hips are pressed toward the ground, and your back is hyperextended in cobra pose. Trains the push-up muscles asymmetrically across the body and requires more core activation for stability. Bend your elbows to lower your chest until it is slightly below the level of your bent elbow, and then extend your elbows to push back up to the starting position.
Keep your elbows tight to your body throughout the movement. After one or more repetitions, switch the fore and aft positions of your hands to work each side evenly. Start in a plank position, with your forearms flat on the ground, shoulder-width apart and parallel.
The farther forward you place your arms, the more difficult. Assume a standard push-up position. As you lower yourself toward the ground, simultaneously bring one knee out to the side and up to touch your elbow, with your leg parallel to the ground.
Your knee should touch your elbow at the lowest point of the push-up. Reverse the movement to the starting position and repeat on the other side. As you lower yourself to the ground, simultaneously pick up one leg and cross it beneath your body as you rotate your hip toward the ground.
Applies a higher percentage of body weight to a single arm, while the opposite arm assists a good way to build up to a one-arm push-up. Assume a push-up position, with wide hands angled outward at about 45 degrees. Lower yourself at an angle to one side so that you bring your shoulder down to your hand of the same side, while the other arm stretches to become fully extended.
Those who are overweight are at greater risk of injury, and it may be advisable for them to employ a weight loss plan before attempting load-bearing exercises. Helpful 3 Not Helpful 1. Take a day to rest and recover every couple of days. Performing complex strength exercises while fatigued is a bad idea: at best, it stunts your performance and brings progress to a standstill. At worst, it may result in injury. Rest is as key in building strength as exercise itself.
Helpful 3 Not Helpful 2. Eat a balanced diet containing natural, high quality protein lean meat, eggs, nuts , complex carbohydrates green vegetables, whole grains, legumes and "good" fats mono- and poly-unsaturated fats, such as almonds, avocados, olive oil.
Helpful 2 Not Helpful 1. Stop before failure. Failing a rep puts undue stress on your joints. If you feel that you might not be able to do the next rep, then don't. Complementary exercises such as pull-ups should be added to avoid muscle imbalances, which can result in injury and poor posture. Warm up before exercising. Warm tissues respond better to stress than cold ones and are less prone to damage. Do some light cardiovascular exercise for a few minutes a short jog, for example. If you are doing standard push-ups, the cardio will be all the warm up you need.
For the latter two steps, do a few sets of standard push-ups first. Don't do these exercises more than once in a day. Ideally, leave one full day of rest in between each attempt. If, for example, you exercise on Monday, your next workout should be on Wednesday. Helpful 9 Not Helpful Related wikiHows How to.
How to. More References 7. About This Article. Co-authored by:. Co-authors: Updated: October 10, Categories: Push Ups and Press Ups. Article Summary X Before you try clapping push ups, make sure you master traditional push ups and that your form is correct.
Thanks to all authors for creating a page that has been read , times. The pictures really helped and made it super clear. I usually struggled with push ups and didn't know what I was doing wrong but this guide explained what I was doing wrong perfectly. Rated this article:. More reader stories Hide reader stories. Did this article help you? Cookies make wikiHow better.
By continuing to use our site, you agree to our cookie policy. Tor Martinius Aug 29, So, if you cannot make any yet, then you should start with traditional plyometric push ups, without clapping your hands.
However, all other types of press up version can help you to get ready for it, especially the diamond and one arm push ups. Also, triceps exercises such as extensions and dips can help as well. Once, you are able to do or more correct plyo push ups, it is time to try more challenging practices.
And there are many cool ones out there. You may start with doing more claps, 2 or 3. For that, you ill have to push yourself really high and increase your speed. If you are able to do at least 30 traditional push ups, I believe you are already strong enough to start training for those clapping movements.
Do sets of explosive push ups, sets of one arm push ups as many reps as you can, and do the mentioned additional exercises for your triceps such as extensions and dips.
Training times a week will do depending on your fitness level. You do not even have to go to the gym as you can do these exercises at home.
This exercise is an excellent way to develop the strength of your chest muscles, and, well, your entire upper body. If you do a bench press, you can lift more because of the explosive power. In case you do any martial art for example boxing, you will be able to punch much stronger for the same reason.
Also, because it is a compound move, it will boost your endurance as well which is crucial for any sports.
0コメント