Skill level

The isometric-explosive pushup is an advanced progression of the standard pushup in which the hands are pushed off the ground. This exercises increases power and endurance demands, strengthening the entire body.

Step-by-step instructions

1. Get in the standard pushup position with your hands slightly wider than shoulder-width apart.
2. Keeping your core tight, slowly lower your body to the ground with your elbows tucked closely to the body. Once your chest is about two inches off the ground, pause and prepare to push back up.
3. Push back up explosively so that your elbows fully extend and your hands come off of the ground. Land softly.