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In a lot of sports, athletes may require fast explosive bursts of movement. For example --

When a sprinter runs, he doesn't just run. Instead, he powers up and tries to explode to the finish line as quickly as is humanly possible. Another example is --

When a boxer throws punches, he just doesn't extend his arm and hit his opponent. Instead, he puts all his weight, power and speed into his punches with such fierce explosive strength so as to achieve the maximum effect that he can deliver.

If you are into any sport that requires explosive power and speed, then you may need to add in the required speed and power training.

Ever notice that when performing a bench press, you sometimes come to a point when you find it extremely difficult to push the weight back up?

This is usually at the point where you have lowered the bar and, as you begin to push upwards, it just doesn't go. Or at least there is a ling pause at that point.

With explosive speed training you can push out of that situation more quickly.

How do I achieve this type of power?

Using the ecercise Push-ups.

There are a number of ways to perform the push-ups exercise. But I'll go through the basic and perhaps more explosive exericse. Push-up are easy enough to do. What's not so easy though is doing them without cheating.

When performing the exercise push-ups will not only build explosive speed, they will also improve your bench press. So, here's how I suggest you go about this routine --

1. Warm up well before performing this exercise-push-ups routine, as it will then be more effective.

2. Keep your hands just a bit wider then shoulder width, in order to gain maximum effect from the exercise-push-ups routine.

3. Keep your elbows tucked in by your sides at about a 45 degree angle from your torso. If your arms them come out to the sides this will take away the emphasis on the chest and place it in the arms instead.

4. Aim to build up to 8 reps of explosive exercise-push-ups at first.

5. Then build into three sets of 8. If you feel you can do more, that's ok. But what I suggest is:

Continue doing this exercise. But, challenge yourself a little. You can do this by introducing the clap hands push ups.

This is where you do exactly as above, but you push up so fast, that you can clap your hands and come back down to the push-up position again. That's one rep. And that's explosive speed.

Work this up to 3 sets of 8 reps. And do this maybe 2 - 3 times a week, depending on time available.

In conclusion, if you need explosive speed then the exercise - Push-ups are ideal. Start with the basic push-up and work up to 3 sets of 8 reps. Then challenge yourself more by adding in the clap hands part when you push up as hard and fast as you can. Again aim to build this up to 3 sets of 8 reps.