Box Pushups
As an alternative to
plyometric pushups,
you can try performing box pushups. Start by positioning a couple of solid boxes a few feet apart. Get into a standard pushup position between the boxes, then lower your chest towards the ground.
From the bottom position, push yourself up explosively so that each of your hands lands on a box. With your hands on the boxes, lower yourself and perform another pushup. When you reach the bottom position this time, push your hands up and off of the boxes so that your hands land on the ground. Essentially, you are performing two pushups per rep: one in which you push yourself onto the boxes and a second one in which you push yourself off.
Tips
* Keep a slight bend in your elbows both when your hands land on the boxes and on the ground to make this movement easier on your joints. This exercise is quite intense so you should only perform it occasionally when you are looking for a real challenge. At most it should be performed no more than once per week.
* Performing pushups on the ground and then on the boxes will alternate the positioning of your hands and work different muscles. When you are on the ground and your hands are placed closer together, your triceps and anterior deltoid will be worked intensely. On the other hand, your chest will receive most of the effort of the movement when your hands are spaced wider apart on the boxes.
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