Chest day stuck in a rut? Haven't hit a new PR in a while? Well, it might be time to change up your pushs ups and add a little power component - a la the PLYOMETRIC PUSH UP. Start small - no boxes - and slowly work your way up as you develop the motor control and strength to do so. This exercise is great and appropriate in phase III rehab or simply for (P)Rehab and strength and conditioning purposes.
Some things to keep in mind:
- MINIMIZE CONTACT TIME with the ground. The moment you hit the ground, explode up back on the boxes as fast as possible. You can rest while up on the boxes. The whole 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 on the boxes 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. Although this exercise is meant to work on explosive strength, you can also work on scapular and shoulder stabilization on the landing on the boxes as well. Notice the sound of my landing gets louder and louder, up until the point in which I stop. No point in continuing to train landing on an unstable shoulder. Exercise Library