How Fast Should You Do a Pushup?
Want a bigger chest? Drop to the floor—fast. Researchers discovered that performing pushups as quickly as you can is one of the best ways to build explosive upper-body strength, according to The Journal of Strength and Conditioning Research. This pushup method was more effective than doing plyometric pushups (think: clapping between each pushup), and fall pushups, where you drop from a kneeling position and try to push your way back up to the starting position.
So why does this move trump other pushup techniques? Take a look at a vertical jump: “If you do a quick knee bend before jumping, you’ll always jump higher than if you don’t,†explains N. Travis Triplett, Ph.D., one of the study’s researchers. The same type of action occurs when you do pushups as fast as possible. Dropping your chest down toward the ground and then pausing for only a moment will enhance the motion of pushing yourself back up—and ultimately help you build more explosive strength, says Triplett.
To put up a great front, Hartman suggests doing 3 sets of 6 to 8 repetitions at maximum speed, resting 3 to 5 minutes between sets. Increase the number of sets and reps over time. Do this one to two times a week.
Want an entire sleeve-busting routine to follow? Redesign your upper body using this cutting-edge muscle plan.
Source: Men’s Health
