Push ups are great and we use them with the young athletes for awhile before they even get to think about pressing weight.
After they get more efficient at performing push ups, variations can be used.
Band Resisted Push Up Progression
What benefit does the band have above a regular push up?
The band adds primarily two improvements. First, the band adds resistance, stretches, at the top when the athlete is at the biggest mechanical advantage (can press more with your arms nearly extended as opposed to being bent near the bottom of the push up).
Photo From 2009′s Best Warrior Competition
Second, and extremely important (and often overlooked) is deceleration. The band acts like a mini slingshot and “launches” the athlete (depends on the tension), towards the bottom. In other words, the band speeds up the eccentric portion of the lift and the athlete needs to slow down that momentum before pushing back up.
No band? For this exercise you could use any elastic tubing or a few therabands tied together (much cheaper but flimsier)
Want to perform more push ups? Try this variation!
- Joe Hashey, CSCS -
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