Power Push Aways
A high-intensity exercise that targets your chest, triceps, and shoulders. It involves a push-up followed by a powerful push away from the floor.
Description
A high-intensity exercise that targets your chest, triceps, and shoulders. It involves a push-up followed by a powerful push away from the floor.
How to Do Power Push Aways
- 1Setup
Begin in a standard push-up position with your hands slightly wider than shoulder-width apart, fingers pointing forward, and your body forming a straight line from head to heels.
- 2Setup
Lower your chest towards the floor by bending your elbows, maintaining core tension and keeping your elbows tucked slightly towards your body.
- 3
From the bottom of the push-up, explosively push through your hands and feet to propel your entire body upwards and slightly away from the floor, lifting your hands off the ground.
- 4
As your body moves away, quickly extend your arms forward to push further, creating distance between your body and the floor during the airborne phase.
- 5
Control your landing by absorbing the impact through your hands and arms, immediately transitioning back into the bottom of the push-up position for the next repetition.
Tips
- Maintain a strong, tight core throughout the movement to prevent sagging hips and ensure a stable plank position during both the push-up and push-away phases.
- Focus on generating maximum force quickly; think about pushing the floor away from you rather than just pushing yourself up to maximize explosiveness.
- Absorb the impact upon landing by slightly bending your elbows and shoulders, which protects your joints and prepares you for the next explosive push.
- Exhale forcefully as you explode upwards and away from the floor, and inhale as you control your descent back into the push-up position.
Common Mistakes
- ×Allowing your hips to drop during the push-up or push-away phase puts strain on your lower back; fix this by actively engaging your glutes and core to maintain a rigid plank.
- ×Crashing back down onto your hands without absorbing the impact can injure your wrists and shoulders; fix this by consciously cushioning your landing with slightly bent elbows and wrists.
- ×Not generating enough power to lift your hands completely off the floor means you're not fully engaging the explosive component; fix this by focusing on maximal force generation through your chest, shoulders, and triceps to truly push away.
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