Drop Down and Give Me 50!!!

That's your "punishment" for not entering a tip suggestion or bench monkey submission to cafegainz@gmail.com this week.  And by punishment I actually mean GAINZ since explosive push-ups (hands and feet leaving the floor) are GAINZ.  To properly perform this explosive push-up, start at the apex of the normal push-up and descend.  As you reach the lowest point of the push-up, BLAST OFF with your hands as hard and as fast as you can.  This means trying to drive your hands through the floor.  As you reach the apex, use your feet to help lift your entire body off the floor by driving your feet through the floor.  Land softly and repeat for reps.

OK OK, you don't have to give me "50" explosive push-ups because that is totally insane for a first-timer.  As a strength prerequisite to performing this exercise, make sure you can do 50 normal push-ups in a row. 

Here's a few of coaching points:

1. Keep your body in a straight line from heels to head just like a normal push-up.  Don't sacrifice form for "hangtime."  If you cannot generate enough force to lift off the floor while maintaining perfect form, you're not ready for the explosive push-up.  Start with regular push-ups, then graduate to push-ups con clap.  Once you've mastered push-ups con clap, jump up to explosive push-ups.
2. Start off with only 3 sets of 8 reps since this is a pretty demanding exercise.  Definitely DO NOT perform this exercise when your pecs and tri's are exhausted because other, weaker muscles will attempt to compensate (and fail, leading to injury).  Once you get comfortable with the exercise, increase the reps. 
3. Try to spend as little time on the floor as possible.  In other words, your reps should be quick and powerful.  The benefit of this is that you train the fast-twitch muscles in your upper-body (which are usually neglected) and increase overall strength and power.  
4. Once you master the exercise, try to touch your pecs with your hands while airborne.  This adds some difficulty since it forces you to quickly tap your chest then get your hands back in position to land, or risk smashing your face on the floor.
   
5. Let out an "Arrgh" or a "DDeppp!" every few reps or so to show the gym how much work you're putting in and how much fun you're having.  It's a great upper-body burn.
   

I realize that this tip is probably more geared for the guys so I'm happy to announce that Nellie GAINZ, cafeGAINZ's emerging female voice, will be publishing some content very soon that will help balance out the testosterone overload that tends to accumulate with the likes of Johnny, and Paisley and myself.  And with that, I bid you all good day and happy GAINZ making! 

Your in brother GAINZ,

-Wesay GAINZ