A pushup on a suspended band as a substitute of on the ground, a transfer often known as the “earthquake pushup.” “This pushup version challenges stability and management throughout a easy motion as a result of the band creates an unstable floor,” says Matt Pudvah, head power coach for the Manchester Athletic Membership in Manchester, MA.
WHY DO IT
Pudvah says the gradual and deliberate nature of this train challenges you to stabilize via your shoulders and keep good posture. It may well additionally make you extra sturdy. “Instability on the shoulder is commonly the reason for damage, so coaching an train like this one, when completed appropriately, will assist cut back the prospect of damage occurring on the shoulder joint.”
WHEN DO IT
Combine in earthquake pushups instead of any of your common upper-body accessory push workout routines.
HOW TO DO IT
- Arrange the J-hooks of a squat rack as you’ll for a Romanian deadlift, sans the barbell.
- Loop A 2-to-Four-inch superband (a narrower band creates extra instability) throughout the J-Hooks, so it stretches throughout the rack.
- Place your arms on the band and get into a very good pushup place, along with your arms straight below your shoulders.
- Carry out a pushup, pausing on the backside and ascending slowly again to the highest.
Professional Tip: Pause on the backside. In any other case, the band will assist shoot you again to the highest place, lowering the effectiveness.
Earthquake Pushup: Three-5 units of 6-10 reps