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The Power Pushup

The power push-up is a great way to learn to generate upper torso explosiveness for contact sport participation, as well, as self-defense – creating separation between yourself and an opponent or assailant.

Power Push-Up: Develops a Powerful Upper Torso

Assume a prone plank position with your hands extended outside at chest level and feet close together. While maintaining the plank position, lower your chest to the ground – with elbows below shoulder height. As you touch your chest to the ground, quickly push back – exploding up of the ground as the arms extend. Keep your arms slightly bent to prevent locking out at the elbow. Decelerate slowing back down and repeat. Use your core strength to maintain the plank position.

Variation:

This exercise can also be performed with knees bent and touching the ground to reduce intensity and complexity.

Advanced Variation: Hand Clap

As you explode up, clap your hands near full extension. Then, deceleration back down – with hands back in contact with the ground, after the hand clap.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

Mackie and April share exercises every Wednesday on WWL-TV