Pushups for power?

[Adam]

Which pushups should I perform to get more power in my punches and how fast should I do them? I currently do alternating fast and slow seiken pushups. Should I begin doing them at one speed only?

Please help.

[YODA]

Power is the ability to apply maximum force at speed. So - you need three things to increase power...

- Speed
- Strength
- the neuromuscular ability to apply one to the other.

Pushups not give any of these. With perhaps the exeption of plyometric pushups.

Actually when MOST martrial artists speak of "Power" they are refering to the effect their power has on the target - then timing becomes a major factor.

[Knight_Errant]

here, lookie what I found:
http://www.education.ed.ac.uk/cis/gym/papers/smj.html
This seems to contradict totally the training principles here:
http://www.education.ed.ac.uk/cis/gym/papers/smj.html
who should I believe? Also, how do pushups fit into this contradiction, if at all?

P.S. What is a plyometric pushup? One performed explosively, or a clap pushup or what?

[Adam]

Dunno. Just doing tons of seiken pushups very quickly has seemed to boost my punching power some, so I'm not really sure that Yoda's right on this one.

[YODA]

Running 10k would "boost your sprinting ability some" but it's not the most efficient way :D

[YODA]

Originally posted by Knight_errant
here, lookie what I found:
http://www.education.ed.ac.uk/cis/gym/papers/smj.html
This seems to contradict totally the training principles here:
http://www.education.ed.ac.uk/cis/gym/papers/smj.html
who should I believe? Also, how do pushups fit into this contradiction, if at all?

P.S. What is a plyometric pushup? One performed explosively, or a clap pushup or what?

Busy weekend - Elhiggito is here visiting so I'll read your links when i get time.

Plyometric pushups - clap pushups are one way, tes.

[grandmaster mat]

why dont u just do flat bench press

[Bon]

Originally posted by Adam
Dunno. Just doing tons of seiken pushups very quickly has seemed to boost my punching power some, so I'm not really sure that Yoda's right on this one.

I noticed drastic improvements in my punching power after I did 3 sets of pushups with 20kgs of weights on my back. I also increased the amount of push ups I did from 40 to 70 from 3 workouts doing that. I can still do 70 push ups and I haven't done weights in over a year, I've been to the gym once and did dips, but that's it apart from normal martial arts training.

[grandmaster mat]

that sounds good ill have a go at that, but how did u balenc them on your bak or was it easy?

[Knight_Errant]

I used a rucksack stuffed with rocks. I think it's probably a roundabout way of doing a bench press.

[Adam]

Rucksacks stuffed with heavy stuff is the ultimate improvised training equipment and can be used for many things. I just split mine open however. Too many books.

[Bon]

grandmaster mat, I wrapped them up in a towel and then tied that up around my waist.

[Knight_Errant]

I just split mine open Oh you poor sod! Still I suppose, with that kind of heavy usage, they're not going to last for ever.

[Adam]

I read somewhere that explosive pushups would be the best for punching power training. That would make clapping pushups very effective if you did them high and quickly enough. True?

[Kat]

Heres a nice version of the clap PU that I enjoy
Get 2 telephone books or 2 books of equal thickness,place them just a little wider then your normal PU hand position.
Excute a normal PU on the up motion explode up clap hands and place hands in the centre(Diamond PU)-do PU explode up clap and place hands back on the books-this is 1, continue

Another version is to place the book in the centre,have one arm resting on the book, complete the offset PU explode over to the other hand.

Hope that usefull

[pug32]

push ups aren't the best way to get powerful punches they just help because your arms will get stronger. reason being you are only really using your arms, to see what i mean stand infront of a puch bag then try to punch just like doing a press up. To hit more powerfully your hips and everything twists into it. So if you want to train for powerful punches look at the mechanics of how you punch and improve them, also heavy bags help compared to focus mitts, if you can shift one of them with a punch you will notice the difference in sparring!

press ups and chest / bench pressing isn't the same, in the same way lat pull downs won't make you better at chin ups which i think is to do with gravity and the way your brain recruits muscle fibres for each exercise differently

[Mo Lung]

Press ups are a great exercise and will help your arm strength and power a bit. However, if you want to get fast and powerful punches then repeatedly punch a heavy bag repeatedly and powerfully. ;)

[Jags]

i found a good way to stregnthen puches was to to get either sum hand weights that you can strap on to ur wrist and practice puching with those, which will stregnthen the only muscles neccarsary for the punch. Or if u dont hve those hand weights, just grab sum normall dumbells and do it with them:cool:

[Mo Lung]

Holy hyperextended elbows, Batman!

[_Gohan_]

I think knuckle push ups will do it....;)




(srry for spelling wrong)

[Mo Lung]

What's a knockle?

;)

[Jazman]

"i found a good way to stregnthen puches was to to get either sum hand weights that you can strap on to ur wrist and practice puching with those, which will stregnthen the only muscles neccarsary for the punch. Or if u dont hve those hand weights, just grab sum normall dumbells and do it with them"


punching with normal dumbells will help strengthen your muscles but not the same ones that are neccessarily used in punching. For example, when punching with dumbells the force you are exerting is upwards and outwards, instead of simply out. If you lie on your back and punch with weights you will be applying the power in the proper direction. If this post wasn't legible I apologize for my inability to speak...

[merlin_1_sco]

Hey man, try this site, i bought this thing about two years ago, i was really skeptical at first but trust me, it works.

http://www.lifeline-usa.com/products.cfm?categoryid=4


It makes doing pushups or shadow boxing REALLY difficult, my arms were aching with just two bands after a few minutes.

If your skeptical, and i dont blame you man, i was too, try this site.

http://www.mattfurey.com/powerpushup2.html

I hope you get one, there really good and when you buy upgraded bands when your used to standard ones it makes you even stronger again.

[Knight_Errant]

I do a variation on the power pushup by just doing them with my heavy pack attached. It has been insinuated that I shouldn't be (?)

[tang_sou_dao]

the best push up for shoulders in normal push up position is to make a diamond shape in front of u and move you body down+forward all the way and then back and up.
try it!

[Jazman]

actually, that's more for triceps, the best shoulder pushups in my opinion are the under-the-wires or chinese pushups I think some call them (stand with legs spread and place arms in normal pushup position about 1 foot and a half or 2 away from your legs. Go down, then up in kindof a half circle or dipping motion, then back to normal. Your but should be kinda high in the air the entire time. WARNING: Do not perform these around ANYONE, you will regret the backlash of names such as "gaywad, reciever, fag or anything else referring to the gaiety of the aforementioned position.)

[KickChick]

I've been doing a rather unique push-up called a pike-push up done off a bench and I've noticed increased power in my upper half....the ultimate bodyweight push up I believe IMO.
They are rather hard to describe, but I'll try:
Picture almost doing a andstand pushup except feet are on bench behind you.
Assume push up position with bench behind you and place both legs up and onto the balls off your feet with heels raised and keep knees straight without buckling. Maintain a natural curve in lower back throughout, elbows straight but not locked.
Flex your delts to raise yourself keeping elbows pointed outward as you descend lowering yourself until head is a few inches from floor. Keep your traps tight but try not to shrug the shoulders too much. Variations is to lift one leg off bench.... and then to handstand aligned against wall.
The goal of this particular push up is not muscle failure ... 10 reps...the sec you lose control and break form you need to stop. This isn't the type of push up where you should push yourself further.

I have those bands merlin .... they have some awesome training accessories on that site for sure!