Ballistic offset press-up

  In This Series

• Introduction
• Ballistic offset press-up
• Gym ball jackknives
• Squat jump
• Medicine ball Russian twists

RECOMMENDED: How to Master the Press-Up

Sets : 3

Reps : 10

Ballistic offset press-up, step 1

• Start with your hands offset and just wider than shoulder-width apart.
• Your body should be in a straight line from head to heel.

Ballistic offset press-up, step 2

• Lower down until your nose almost touches the floor.

Ballistic offset press-up, step 3

• Press back up explosively pulling your hands off the floor.

Ballistic offset press-up, step 4

• Pull your front arm back and push your back arm forward so your hands are in a different position when you land.
• Immediately start lowering towards the floor.

Ballistic offset press-up, step 5

• Lower until your nose almost touches the floor.
• Press back up, get airborne and switch your hand positions again – that's two reps.