Strength Training
Superset for Superior Gains
Photo Credit: Nicolas Smith
Plyometric Push-ups in Half Circle
Plyometric push-ups combine the many benefits of the standard push-up with power, speed, and control training.
Note: This exercise is not recommended for deconditioned individuals. You should have good to great wrist stabilization before you attempt plyometric push-ups.
Exercise Overview
Begin with five to seven markers (cones or medicine balls) set up in a half-circle formation. Start in plank (push-up) position with your body at the 12:30 position and your head directly in front of the center marker. For a beginner version of this exercise, place your feet almost shoulder-width apart; for a more advanced version, keep your feet together throughout the exercise. Proceed to descend into a push-up position. From the depth of the push-up, immediately explode upward by pushing your torso up (you should elevate entirely off the floor) and towards the closest marker to the right. As you land, descend immediately into your next push-up. Continue by repeating the movement to each marker on the right and then work your way back to the left side. Increase the number of markers and/or repetitions to further challenge yourself.
Superset Exercise Quick Links
Plyometric push-ups combine the many benefits of the standard push-up with power, speed, and control training.
Note: This exercise is not recommended for deconditioned individuals. You should have good to great wrist stabilization before you attempt plyometric push-ups.
Exercise Overview
Begin with five to seven markers (cones or medicine balls) set up in a half-circle formation. Start in plank (push-up) position with your body at the 12:30 position and your head directly in front of the center marker. For a beginner version of this exercise, place your feet almost shoulder-width apart; for a more advanced version, keep your feet together throughout the exercise. Proceed to descend into a push-up position. From the depth of the push-up, immediately explode upward by pushing your torso up (you should elevate entirely off the floor) and towards the closest marker to the right. As you land, descend immediately into your next push-up. Continue by repeating the movement to each marker on the right and then work your way back to the left side. Increase the number of markers and/or repetitions to further challenge yourself.
Superset Exercise Quick Links
Strifeng wrote:
is this superset training tobe done everydayor should i give it a 48 hrs rest like other forms of exercises? thx on advance :D
Aug 25 3:37 AM
MaximForLife wrote:
I don't do supersets at the gym because I'm much too relaxed when I'm there. I know that's totally the wrong mindset, but after reading this I think I'll start.
Aug 25 2:31 AM