Ballistic and Resistance Push-Up Variations

  • December 04, 2020

As coaches, we know the importance of having our athletes perform exercises safely. While not every sport utilizes the same training exercises and programs, many athletes use push-ups to increase their power. With its variations, push-ups are a great exercise and can accommodate various levels of athletes: novice, intermediate and advanced.

But how can we, as coaches, ensure that our athletes are performing this type of exercise safely and with maximum results? And how can we adjust this exercise to be easier/harder for our athletes?

Interested in learning more about resistance training for your athletes? Take the Exercise Technique Manual for Resistance Training by Human Kinetics to learn more.

Ontario coaches will earn 3 NCCP PD points.

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

Jump Push-Up

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 (a) start position, (b) at end of countermovement, and (c) after ballistic concentric action.

Take the course to earn NCCP PD points for Ontario coaches.

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 (a) start position and (b) at end of countermovement.

Interested in learning more about resistance training for your athletes? Take the Exercise Technique Manual for Resistance Training by Human Kinetics to learn more.

  • Ontario coaches will earn 3 NCCP PD points.

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