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.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
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.
Save Power Push Aways to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Power Push Aways
- 01Setup
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.
- 02Setup
Lower your chest towards the floor by bending your elbows, maintaining core tension and keeping your elbows tucked slightly towards your body.
- 03
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.
- 04
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.
- 05
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.
In the Ellim app, Power Push Aways unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train power push aways?
Get Ellim — FreeQuestions
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.
Related exercises
Dips between Chairs
Pectoralis Major Sternal Head · Triceps Brachii · Body weight
Shoulder Tap
Obliques · Pectoralis Major Clavicular Head · Body weight
Push-up Hand by Hand
Pectoralis Major Clavicular Head · Pectoralis Major Sternal Head · Body weight
Full Planche Push-Up
Obliques · Pectoralis Major Clavicular Head · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Power Push Aways.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store