Bouncy Spring Pushup

October 11, 2011

This is a great exercise for developing power in the chest muscle group. It’s a plyometric exercise. You want to work up to this exercise especially if you are a beginner. The cool thing about this exercise is that it specifically uses your fast twitch muscle fibers. Remember back to your anatomy class in college. Fast twitch muscle fibers are used for power and quickness. Slow twitch muscle fibers are used for endurance, like the kind that endurance marathon runners use. So this exercise is particularly useful for athletes that are in power sports like wrestling, football, and mixed martial arts.

How to do a Bouncy Spring Pushup:

Get in a standard push-up position. Now, spring off the ground as fast he can so that your body goes into the air. While you’re in the air you clap your hands together. If you’re really crazy, you can even clap your hands a couple times or once you get really strong clap your hands behind your back. Land back down on the ground and finish the movement. Repeat.

Muscle group worked:

This exercise works fast twitch muscle fibers in your chest region.

Target Repetitions for Muscle Growth: 6-8

Target Repetitions for Muscle Tone/Endurance: 8-12

Why a Bouncy Spring Pushup works:

The reason this works particularly well is because it again recruits your fast twitch muscle fibers.

Tips: It’s important to get a full lift off the ground during this exercise. Imagine yourself as a rocket in your arms as the blasters. Blast yourself off the ground into orbit. Visualize yourself going even higher!

Important!: You’re going to want to slowly breathe throughout this exercise. Just because your body is moving fast and doing a plyometric movement doesn’t mean that you’re breathing should be chaotic.

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  1. Lydia

    “Now, spring off the ground as fast he can so that your body goes into the air.” Should be “as fast as you can” or the “your body” should become “his body”

    “Imagine yourself as a rocket in your arms as the blasters.” Should be either “Imagine yourself with a rocket in your arms and your hands (could also use the force/ momentum as the blasters.” or “Imagine yourself as a rocket with your arms as the blasters.”

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