Power pushups are an advanced variation of the traditional pushup that involves lifting one or both hands off the floor as you raise yourself up. These pushups increase stability in the spine, abs, hips and legs as well as add to upper-body coordination and strength. They also burn more calories than a basic pushup and increase your reflexes as you build up speed.
A basic power pushup is the shoulder-tap, whose alternating movements help develop coordination, balance and rhythm on both sides of the body. This is why it’s part of the mobiefit BODY workout routine, but only at an advanced stage when you get stronger. It also strengthens the chest, shoulders, and triceps. By performing the taps more actively, you can further engage the anterior core, specifically the muscles that produce and control rotation. This can be particularly useful to swimmers and athletes who play rotational sports such as tennis or golf.
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Before you start doing any power push-ups, ensure that you’re comfortable with regular push-ups and that you can maintain proper spine and hip alignment while doing the exercise. Doing the shoulder tap improperly may cause back and shoulder pain, or sprained or strained elbows.
- Get in standard pushup position with your hands slightly wider than shoulder-width apart. Your body should be aligned and straight from your shoulders to your ankles.
- Bend your elbows and lower your chest toward the floor. Press back up almost to starting position. Now tap your left shoulder with the right hand.
- Hold the hip and back straight as you tap. Then lower your hand back to the ground and start your next push up rep. This time, as you come up, touch your right shoulder with the left hand.
- Do about 8-10 reps on each side.
Ensure that you keep the core tight and your back flat throughout the movement. Do not allow your body to sway to one side or the other when tapping your shoulder. Keep the elbows close to your sides throughout the exercise. Breathing right is crucial. Exhale as your push yourself back up to plank.
It’s effective to combine power push-ups with pulling exercises, such as pull-ups or dumbbell rows. This allows you to exercise both your pulling and pushing muscles, and develop muscular strength and endurance in less time. For example, alternate a set of shoulder tap power push-ups with a set of dumbbell rows.