How Fast Should You Do a Pushup?
Want a bigger chest? Drop to the floorâ€”fast. Researchers discovered thatÂ performing pushups as quickly as you can is one of the best ways to build explosive upper-body strength, according toÂ The Journal of Strength and Conditioning Research.Â 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: â€œIf you do a quick knee bend before jumping, youâ€™ll always jump higher than if you donâ€™t,â€ explains N. Travis Triplett, Ph.D., one of the studyâ€™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 upâ€”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 thisÂ cutting-edge muscle plan.
Source: Men’s Health