“The use of explosive movements to generate power is often used to work on jump height and speed, but it can get overlooked for the upper body,” says Dr. Sean Wells, DTP, ATC/L, NSCA CPT, author of Double-Crossed: A Review of the Most Extreme Exercise Programs. “That’s because most people don’t look at the upper body as a power generator. But if you’re a power lifter or football player trying to hit someone, you must develop upper body explosiveness.”
Wells suggests adding a plyometric ball depth push-up into your routine. “The movement incorporates a lot of balance and coordination, and it’s very challenging,” he adds.
Put a medicine ball on the floor and get into a narrow push-up position on the ball. The ball should be in line with your chest. Quickly remove both hands from the ball, drop to the floor, and quickly perform a push-up. When your chest touches the ball explode up to start position. That’s one rep.