You have reached the United States portal for Human Kinetics, if you wish to continue press here, else please proceed to the HK site for your region by selecting here.


Please note if you purchase from the HK-USA site, currencies are converted at current exchange rates and you may incur higher international shipping rates.

Human Kinetics Logo

Purchase Digital Products

If you are looking to purchase an eBook, online video, or online courses please press continue

Booktopia Logo

Purchase Print Products

Human Kinetics print books are now distributed by Booktopia Publisher Services throughout Australia/NZ, delivered to you from their NSW warehouse. Please visit Booktopia to order your Human Kinetics print books.

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.


Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback IconFeedback

Ballistic and resistance push-up variations

This is an excerpt from Developing Power by NSCA -National Strength & Conditioning Association & Mike McGuigan.

Jump Push-Up


Level: Novice


Action

  1. Start at the top of a push-up with the head in a neutral position and the arms extended (figure 5.1a).
  2. 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).
  3. Begin the next repetition immediately after landing.


Variations

See band and depth-drop push-up.


Figure 5.1 Jump push-up in start position, at end of countermovement, and after ballistic concentric action.

Figure 5.1 Jump push-up in start position, at end of countermovement, and after ballistic concentric action.

Figure 5.1 Jump push-up in start position, at end of countermovement, and after ballistic concentric action.
Figure 5.1 Jump push-up in (a) start position, (b) at end of countermovement, and (c) after ballistic concentric action.


Band Push-Up


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).


Level: Intermediate


Action

  1. 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).
  2. Perform a standard push-up (figure 5.2b).


Variations

Increase intensity by leaving the ground, similar to a jump push-up (advanced level).


Figure 5.2 Band push-ups in start position and at end of countermovement.

Figure 5.2 Band push-ups in start position and at end of countermovement.
Figure 5.2 Band push-ups in (a) start position and (b) at end of countermovement.

Save

Save

Save

Learn more about Developing Power.