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How To Do Feet On Couch Explosive Push Ups With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_FEET_ON_COUCH_EXPLOSIVE_PUSH_UPS.jpg" } }, "headline":"How To Do Feet On Couch Explosive Push Ups With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-11", "description":"Learn How To Do Feet On Couch Explosive Push Ups With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_FEET_ON_COUCH_EXPLOSIVE_PUSH_UPS.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>Couches are great for kicking back and relaxing, especially after a long day at work. But did you know that your couch is also one of the best tools in your arsenal when it comes to doing a great home workout? It’s true! Here we’re going to teach you a powerhouse of a pushup variation. Use your sofa or loveseat to your advantage with the feet on couch explosive pushup.</p> <p>To perform the feet on couch explosive pushup, form a plank with your feet up on your couch and your hands on the floor. Drop into a pushup then press hard through your hands to explode off of the ground. Land softly then start right in on your next repetition. This move is great for building strength and muscle in your upper body—particularly it targets the upper muscles of your chest which are often neglected.</p> <p>We recommend that beginners start out with the couch pushup before moving on to intermediate and advanced variations. Simply perform a regular pushup with your hands on the couch rather than on the floor. As you get comfortable with the couch pushup, test out the explosive couch pushup. When you reach the bottom of the pushup, press hard through your hands and explode upward. Let your hands leave the couch briefly then land softly, going straight into the next repetition. These exercises will help you begin to build up your chest, shoulders, triceps, and core.</p> <p>Once you’re comfortable with the explosive couch pushup, try the regular explosive pushup. Do a normal pushup with your hands and feet on the floor, but this time do that same explosive movement as you did in the other two pushups. Again, let your hands briefly leave the floor before landing and dropping directly into the next pushup. The explosive pushup is tough, but it’s going to really work your triceps and shoulders hard.</p> <p>Now let’s jump in and learn how to do the perfect feet on couch explosive pushup!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Place your hands on the floor and your toes on the couch to enter a modified plank position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-LR-1.jpg" class="img-fluid" alt="foc-explosive-1"> </picture> <li>Bend your elbows to bring your chest close to the ground.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-LR-2.jpg" class="img-fluid" alt="foc-explosive-2"> </picture> <li>Press hard through your hands to explode upward. Your hands should fully leave the ground.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-LR-3.jpg" class="img-fluid" alt="foc-explosive-3"> </picture> <li>Land softly then immediately begin the next repetition.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-LR-4.jpg" class="img-fluid" alt="foc-explosive-4"> </picture> <li>Repeat until you’ve finished a set.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Squeeze your glutes and tuck your pelvis throughout the movement to maintain that nice straight plank position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-LR-5.jpg" class="img-fluid" alt="foc-explosive-5"> </picture> <li>Inhale as you drop down then use a strong exhale to help propel yourself upward.</li> <li>When you land, try to do so softy with a bend in your elbows. You should be in a negative position when you land, meaning that you don’t want to hit the ground in the full plank with straight elbows. </li> <li>Keep your elbows at a 45 degree angle from your body as you drop down and push up. You don’t want your elbows to flare out or your shoulders to hunch as this can cause pain or injury.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/foc-explosive-LR-6.jpg" class="img-fluid" alt="foc-explosive-6"> </picture> <li>As with all pushup variations, make sure to press the pads of your hands into the floor and grip the ground with your fingers. This activates the muscles on the sides of your body, plus it’s going to help you get the most out of that explosive push.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The feet on couch explosive pushup is an incredible move that will work your upper body and get your heart rate up like almost nothing else. Start slow and maintain control as you get accustomed to the exercise. Over time you can pick up the pace so you’re moving seamlessly from rep to rep.</p> <p>Again, this move is extremely difficult, so don’t be afraid to start out with one of the easier modifications we mentioned earlier. The couch pushup and the explosive couch pushup are both great starting points. Those moves will help you get solid with your form while building up serious upper body strength. When you’re ready, you can move on to the explosive pushup, the perfect precursor for the feet on couch variation.</p> <p>You’ve got all the information you need to do the perfect feet on couch explosive pushup, so why not try them out today? Add a set to your next workout or drop and do some repetitions during the commercial break of your favorite TV show.</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-explosive-push-ups/">Explosive Push Ups</a>.</p> </section> </article>

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