Do try this at home: Press-up with hop

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An advanced version of a regular press-up which makes for a tough workout. The dynamic movement of this exercise is good for generating "elastic" upper- body strength, useful for contact sports. Strength in this area is also good for skiing tumbles.

Why do it?

An advanced version of a regular press-up which makes for a tough workout. The dynamic movement of this exercise is good for generating "elastic" upper- body strength, useful for contact sports. Strength in this area is also good for skiing tumbles.

Men

Prepare yourself for a regular press-up by putting your feet and hands on the ground, feet together and hands shoulder-width apart, elbows slightly flexed, eyes to the ground slightly in front of you with your neck in line with your body and your scapula retracted so your shoulders are not rounded. Lower your chest to the floor at a moderate speed and use the elasticity of the muscles to "spring" out of this position with enough force to allow you to hop your hands off the ground at the top of the movement. Make sure you land with your hands in their original position and your elbows slightly flexed to absorb the impact. Repeat the exercise 15 times. For added difficulty, try to clap your hands together at the top of the movement.

Women

Position yourself as above only have your knees in contact with the ground as well as your feet. Once you have mastered the exercise in this position you can change to the full press-up.

Variations

The exercise can be made more difficult by moving your hands closer together and made easier by moving them further apart. Whichever position you are in, do not allow your shoulders to become rounded and keep your stomach muscles working so you don't sag at the middle.



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