This is an exercise that is going to require the Blast Straps or Jungle Gym that I mentioned a couple of posts back. As push ups are making their way back into many training programs, this is a great version that is going to do a couple of things that a normal push up doesn’t. One, it’s going to allow you to get deeper in the bottom position, thereby increasing the range of motion. Two, the instability of the straps is going force all of your stabilizing muscles, from the shoulders all the way to your lower back and abs, to work harder.
To perform the exercise you’re going to have to adjust the length of the handles. For more difficulty drop the handles closer to the floor. And vice versa to make it easier. Get into a push up position, forming a straight line. (No ass in the air or hips to the floor). Control on the way down with a nice even tempo, then explode out of the bottom position.
This is not an exercise for anyone. This is an exercise that should be worked up to in your push up progression. If you can not do a regular push up, with correct form, you have no business doing this exercise.
Don’t have the Jungle Gym? Visit Perform Better Training Zones for the best ideas in equipment and training for functional training, full body training, and rehabilitation.