Looking for a way to turn up the standard push-up? Resident Productive Gents trainer @Tronfit shares three push-up variations that'll productively improve your explosiveness and core strength. Boom. Done.
1. Shoulder Tap Push Up
You're still working the chest and the shoulders as you would with a normal push up, but by adding the shoulder tap you're bringing your core into the mix as well. Focusing on keeping your hips level/straight to resist counter rotation while adding in the shoulder tap is a great way to fire up your core.
2. Jumping Push Up
This is a high intensity push up which requires more energy and will burn more calories. The jumping push and regular push up share the same form with the difference being the explosion of pushing through the floor on the way down to generate the jump.
3. Clap Push Up
The clap push-up is the next level progression from the jumping variation explained above. Adding a clap to your push-ups builds explosive power in your pectoralis major, the largest muscle in your chest; your deltoids, the major muscles in your shoulders; and the triceps, the muscles in the back of your arms. These push-ups can help improve punching power.