Plyometric pushups (aka, military pushups) and squat jumps are great additions to any workout because of the way they target your fast-twitch muscle fibers, leading to gains in muscle strength and size.
To perform a plyometric pushup, push yourself away from the ground with enough force so that you raise your hands off the floor between repetitions. Try substituting this exercise for regular pushups or, for more of a challenge, perform a set of plyometric pushups immediately after a set of regular pushups. If you’re not quite ready for ground-based plyometric pushups, try doing them with your hands on a bench (and feet on the floor) to reduce your load.
To perform a squat jump, stand with your feet slightly apart and knees aligned over your toes. Bend from the hips to lower your rear until you are in a full squat, keeping your back straight. Keep your knees aligned; don’t let them fall open. Push down with your heels and explode up into the air. Don’t let your knees hyperextend; keep them slightly bent. Go right back into a full squat when you land and repeat. Similarly to plyometric pushups, you can substitute this exercise for regular squats or increase the intensity by doing squat jumps immediately after regular squats.
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