Three specific push-ups to get explosive power for martial arts – the third one looks hard!
We love the push-up. It’s one of the simplest and most functional exercises around, and it works almost every muscle we’ve got: the triceps and chest get a great workout, but the movement also engages the shoulders, core, lats, lower back, legs, and glutes.
Doing the same old push-ups day in and day out can feel a little vanilla. A variety can supercharge a workout and throw a whole range of new muscles into the mix.
This video article will show you three push-ups that will help martial artists build explosive power. Who doesn’t want explosive power?
The first push up in this video is the Dive bomber push up. These look a lot like yoga/Hindu push-ups, but the dive-bomber requires you to bend your arms to get back to the starting position, effectively reversing the movement and bringing the head back past the hands and elbows.
The second push up is the Spartan push up, aka, the staggered push up. Get in the standard pushup position with your right hand slightly above your the right shoulder and your left hand slightly below your left shoulder. Lower your body to the ground, keeping your core tight and elbows close to your sides. Once your chest touches the ground, pause, and then press back up to the starting position. Repeat, then reverse arm position.
The last push up is the hardest. The Rocky Balboa push up. If you’ve never seen a Rocky movie, stop reading and go watch Rocky 1. This push up is basically alternating one-handed push ups.
In this video, ONE Superstar Mark Striegl from the Evolve Fight Team demonstrates 3 essential push-ups to build explosive strength for martial artists. With World Champions in Muay Thai, Brazilian Jiu-Jitsu, Mixed Martial Arts, Boxing, Submission Grappling, Wrestling, and more, Evolve University is one of the most comprehensive mixed martial arts universities in the world.