Push ups are a very underrated exercise for building the bench. People think because you can't load up the exercise quite like a big bench that it isn't worth it. Controlling your body through space is a very important skill. How can you expect to control a 500 lb bar if you can't control your body
Push ups and bodyweight movements build you up in a way that external loads can't. You are developing your tendons and ligaments more through bodyweight push ups. Your bench not only will thank you but so will your shoulders, elbows, and wrists
What I am demonstrating in this video is an explosive push up against bands. There are so many variations to push ups and many variations can be deemed "explosive push ups" such as the clap push up. However by explosive in this case I mean moving as fast as possible. This will not only train strength but you will train power development as well
Make sure you are moving through a full range of motion. Your chest should get close to touching the ground and you should end in complete elbow lockout (something I need to do better in this video). The bands add additional tension at the top to make the lockout slightly harder. You can increase band tension to make the lockout even more difficult
You can program push ups into your regular bench routine, or as an accessory on any training day really. People also use them as a daily counter, for example, each day I will do 100 push ups. You can build up on the repetitions from there. I think there is a huge benefit to that style of bodyweight training and I don't think it will negatively effect your barbell lifts. However I would take out daily push ups a week before any powerlifting meet you are prepping for
Don't forget to work those push ups!
- Coach Ben
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