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092 SEPTEMBER 2019 MEN’S JOURNAL
FITNESS
Plyometric Pushup
From a high plank, lower to the ground quickly, then fire core and
upper body to explode through palms so that hands come off floor at the
top of the pushup. Immediately drop into next rep.
MULTITASK YOUR WORKOUT
As fun as 30 minutes of pushups sounds, your
upper body will require some active recovery.
Dobrosielski recommends slotting in sets of 10 to
15 complementary movements. Think glute bridges,
pullups, bird-dogs, lateral lunges, and single-leg
squats. Finish with doorway chest stretches.
EXPERT TIP
Decline Pushup
Start with hands on the floor and
slightly wide, top of feet or shins resting on
a physio ball. Engage core and lower body to
stabilize, and perform pushups more slowly.
ADVANCED
1
2
Spiderman
Start in plank, then on the descent, shift weight
to left foot and draw right knee toward right forearm.
Reverse to start. Alternate sides for each rep. Engage
core throughout to avoid dropping hips or arching back.
3