Using Static-Dynamic PUSHUPS to Improve Strength [ Video ]

Barker (1972) conducted an investigation on the effects of a maximum repetition isotonic (Dynamic) pushup exercise program and a maximum repetition combination Isometric (Static) - Isotonic (Dynamic) pushup exercise program. The aim was to identify if there would be a significant difference in the maximum pushup performance between individuals who trained using part isometric muscle action and part dynamic movement (concentric and eccentric) versus all dynamic movement (concentric and eccentric muscle actions).

The subjects consisted of 34 male University students between ages 18-21 who met two times per week for an hour for 6 weeks. Group 1 performed a maximum dynamic pushup performance during each session.

Group 2 performed a maximum pushup performance combination of Static-Dynamic. Group 2 required two people. The procedure went as follows:

1. Partner one stood straddled over Partner two

2. Partner two was in the down position to perform the pushup exercise

3. Partner one placed his/her hands on partner two's upper back and applied enough downward force so that partner two was not able to perform the upward motion.

4. Partner two was instructed to exert as much force as possible for six seconds.

5. Thereafter, partner one removed his/her hands from partner two's upper back.

6. Partner two was instructed to perform one pushup.

7. Afterwards partner two returned to the down position,

8. Partner one applied the same resistance to partner two's upper back for an additional six seconds.

The procedure was repeated until partner two was not able to complete any more pushups. Partners then switched positions (i.e. partner one was performing pushups and partner two was applying the downward force on partner one's upper back.

Group 3 was a control group. These subjects performed the pre and posttest only.

At the conclusion of the study, Barker noted that group 1 and group 2 showed significant improvements in their pushup performance. Group 3 did not show any statistically significant improvements in their pushup performance. His conclusion was in agreement with previous studies that compared static-dynamic and dynamic training.

When Barker compared the results of the maximum pushup performances between the Dynamic pushup group and the Static-Dynamic group, there was no significant difference.

This study shows that both methods were beneficial at increasing the participant's maximal pushup performance.

The Static-Dynamic pushup combination performed in this study was Maximal for the duration of six seconds. In other words, the participant who was in the down position, for the duration of six seconds, was unable to ascend because of the resistance being placed on his/her upper back followed by a release of resistance so that the participant would perform a pushup exercise.

Individuals who are unable to perform this exercise with a partner may be able a do so by performing a submaximal version of this exercise.

Safety first: Exercise with caution. Please seek medical clearance from your physician if you decided to attempt this exercise below. As mention previously, individuals who have hypertension should be cautious when performing any exercise that consists of static muscle action as this can increase blood pressure.

The instructions for executing this exercise as demonstrated in the video are as follows:

1. While in the pushup start position, lower your body to the mat

2. Before you begin to ascend (come up) from the down position, pause for 5 to 30 seconds (static contraction).

3. After your static contraction period has expired, continue to raise your body by performing one pushup.

4. Lower your body to the mat and repeat the process from step 2

5. Continue this process until you are unable to perform anymore pushups.

Although this move is completely submaximal, it's suitable for assisting with improving the pushup performance. The participant in this case has to endure a longer period during the static muscle action and will likely perform more repetitions because the resistance used is limited to their own body weight.

Further investigation would be needed to determine if in fact the results of this submaximal variation would be similar to the dynamic only pushup performance.

Please make sure that you breathe throughout the entire exercise.

You may also time yourself while performing this exercise to judge your progress. In the video demonstration, I have elected to the use a Static-Dynamic cadence that prompts you to rise approximately 8 seconds after each static action.

What this does for me is identify my progress by the number of counts I can perform the static-dynamic action.

This is ideal to use so that you will not have to count or watch a clock for the number of seconds.

Baker J.W. (1972) Effects of an isotonic and combination isometric-isotonic exercise programme upon pushup performance. British Journal of Sports Medicine, 6, 138-141.