IF IT’S EXPLOSIVE POWER YOU WANT, EXPLOSIVE PUSH UPS WITH A WEIGHT BALL WILL HELP YOU BUILD SPRAWL DEFENSE, GIVE YOU ADDITIONAL PUNCHING POWER AND STRENGTHEN YOUR ABILITY TO PUSH OFF YOUR OPPONENT.
1. Keep your hands shoulder width apart, drop down to the floor, once you reach the bottom, push as hard as possible. You want to explode off the ground.
2. Use a different sized ball depending on your condition.
3. A full lift is optional.