Today we'll discuss the best push-up variations that can be used in absolutely any workout to improve your punching power and give your strikes that knockout punch. It's important to understand that these push-ups won't teach you martial arts; they're simply a supplement to your workout.
Please note : I do not advocate anything in this publication, and all materials are provided for entertainment and educational purposes only. Intentional harm to others is a criminal offense.
One-arm push-ups
These push-ups are a great addition to the basic ones, as they work one arm at a time. This allows you to push harder with your arm than with regular push-ups, and will develop the muscle groups needed for punching.
Important : If your fitness level is not sufficient to do one-arm push-ups, you can do two-arm push-ups, but shift the load to one of the arms.
Push-ups with claps
This type of push-up develops initial speed and explosiveness, which is exactly what we need. Also, if you're not quite as physically fit, you don't have to try clapping; just lift your hands off the ground. You can clap in front of you or behind your back, depending on your fitness level.
Important : as an additional load, you can also do slow downward movements to load our ligamentous apparatus.
Push-ups with rubber bands
These push-ups can be added as an additional challenge when your bodyweight isn't enough to make progress. They're also great for developing initial punch speed.
Important : the key here is to choose the optimal tension of the rubber band, so that it is not too easy and not too hard, so that there is a slight load that will increase as you perform the exercise.
Slow and fast phase of push-ups
These two types can be combined into one workout, as you can first work on the slow one and then reinforce it with the fast one.
Slow phase: in this exercise, push-ups should be performed as slowly as possible, you can start with 4-5 push-ups per approach, and the number of approaches should not be more than 4.
Important : If you're not physically fit enough, you should time these push-ups. For example, take 5 seconds to lower and 5 seconds to rise.
Fast phase: here you need to perform push-ups as quickly as possible, both on the way down and on the way up. The key is to perform the full range of motion, rather than making any awkward jerks.
Important : This type of push-up will work your tendons and fast-twitch muscle fibers more. You can keep the number of repetitions at 12, and the number of sets no more than 4.
