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The basic pushup was probably the first strength training move you ever learned, for good reason: The simple exercise is a great way to work your chest, shoulders, arms, and core.
If you’re pushing your workout regimen up to the next level, you’ll need a new way to challenge yourself using familiar motions. Enter the earthquake pushup.
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The exercise is a favorite of trainer Don Saladino, who uses challenging workouts to push stars like Ryan Reynolds and Sebastian Stan into superhero shape.
“The earthquake pushup helps to increase your shoulder and scapular stability, helping to build a more solid foundation for your bench press or regular push ups,” Saladino said.
To perform the move, you’ll need a squat rack, a low box or platform, and a heavy duty resistance band. If you don’t have any bands that are strong enough to support your weight, check out this option.
- Wrap the band around both sides of the squat rack, so it stretches across the rack.
- Put your feet up on the box/platform, stretch yourself out, and reach the band in pushup position.
- Hold yourself in position for a beat to find your balance, gripping the band, squeezing your core and glutes to keep your spine straight.
- Hinge at the elbows to perform a pushup, squeezing your core and glutes to maintain your posture. Make sure to keep your shoulders in position, focusing on balancing on the band.
Be sure to work on your balance on the band before pumping out the reps, since the unsteady positioning might throw you off.
Add earthquake pushups to your workouts slowly at first, with 3 sets of 5 reps, before working up to 8 reps. For more superhero-body building moves, you can check out all of our Superhero Fit Workouts or Saladino’s full program.