The new generation of hydration
FUNCTION: PLYOMETRIC PUSH UP
Reactive power might not seem important for the chest since we don’t typically run, sprint or jump on our hands, but developing power in the chest, shoulders and triceps can facilitate everything from throwing to passing to punching. Using plyometrics to train this skill might seem like a conundrum for the upper body, since plyos are essentially jump training. But here, a plyometric push-up makes sense because it doesn’t require any extra equipment and can be scaled back to be done on the knees, if needed. Position this exercise at the beginning of your routine when you’re freshest.
Start in a push-up position with your body in a straight line from head to heels and your hands positioned just outside shoulder-width apart, elbows pointing backward. Don’t let your elbows flare out because this will lift your shoulders, putting stress on your rotator cuff tendons.
Brace your core to keep your hips in position, then bend your elbows to lower yourself until your chest is a few inches above the floor and your elbows are bent out and back at an angle, like a capital letter “A.” If your elbows are too wide, it could stress your shoulders; if they are too close to your sides, it will reduce the emphasis on your pecs.
Quickly change direction by forcefully pushing up and away from the floor as fast as possible and with enough power to momentarily catch air. Make sure your body stays in a straight line from head to heels — don’t let your back arch or your hips come up to cheat.
Catch yourself on the way down with bent elbows, about halfway into the next rep so that you absorb the reactionary forces with your muscles instead of your joints and tendons. Slow yourself down and reset before the next rep to train your smaller stabilizing muscles to engage and decelerate your bodyweight.
Exhale with each powerful push off the floor to keep your abs engaged, thereby supporting your spine, and keep your gaze on the floor a few inches in front of your hands.
This move also can be done from your knees, but because there is a smaller range of motion, it will be quicker. Be ready to catch yourself on the descent.
A plyometric push-up helps develop reactive power.