Compared to a clap push-up, elevating the hands on a bench allows larger individuals to generate maximum force with less compressive stress on the joints while maintaining a neutral spine position (non-saggy push-up position).

How To Do It

On a bench, assume a push-up position with the hands aligned with the shoulders, legs fully extended, abs braced, and back straight. Don't allow the hips to dip.

Lower yourself rapidly to the bench and then explosively push your body away. The energy should make you rock back to mid-foot or heel. As gravity carries you back to the starting position, slightly bend the elbows at impact to reduce stress and "stick" the landing with minimal movement through your torso. Re-set and repeat.

Do three sets of 3 to 5 reps with 60-90 seconds in-between sets before you start your regular workout. These should be done before a heavy pressing day to groove the pressing pattern and stimulate the nervous system for better motor unit recruitment.

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Related:  Watch Another Variation of Plyo Push-Ups