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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.

Advanced
Compound
Push
1 min per set2 min rest
Latissimus DorsiPectoralis Major Clavicular HeadPectoralis Major Sternal HeadBiceps BrachiiBrachialisBrachioradialisDeltoid PosteriorInfraspinatusSerratus AnteriorTeres MajorTeres MinorTrapezius Lower FibersTrapezius Middle Fibers
Body weight

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.

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How to Do Power Push Aways

  1. 1
    Setup

    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.

  2. 2
    Setup

    Lower your chest towards the floor by bending your elbows, maintaining core tension and keeping your elbows tucked slightly towards your body.

  3. 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. 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. 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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Frequently Asked Questions

What muscles does Power Push Aways work?
Power Push Aways primarily targets Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Serratus Anterior, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Power Push Aways good for beginners?
Power Push Aways is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Power Push Aways?
You need Body weight to perform Power Push Aways. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Power Push Aways?
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.
What are common mistakes when doing Power Push Aways?
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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