Explosive Push-Up

This is a very hard exercise and should only be performed by persons with strong body strength.

you may decide to work on your knees to make the exercise easier
focus on landing on the central part of the box

Place your hands either side of a step box or other secure object. Aim to explode off the floor so that your hands land securely onto the middle of the step box.

Push off again and land either side of the step box.

In order to help protect your hands, this exercise should ideally be carried out on a cushioned surface, such as an exercise mat.

Keep a straight line through your spine, avoid forcing your bottom into the air, and also arching of the back. When you become tired, you may wish to adapt a three-quarter position.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Circuit Exercises area for some great ways for you to design your own circuit routine at home.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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Explosive push ups are a great way to improve explosive power in your upper body, ideal for sports such Rugby, American Football and basketball.

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