Dynamo Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dynamo Push-Up is a challenging bodyweight exercise primarily targeting the chest while also engaging the shoulders as a secondary muscle group. It is a dynamic variation of the traditional push-up that emphasizes explosive movement and upper-body strength. Performing this exercise requires no equipment, relying solely on bodyweight to build muscular endurance, power, and coordination. Its compound mechanics activate multiple joints and muscles, including the chest, shoulders, triceps, and core, making it an effective full upper-body movement. The Dynamo Push-Up also enhances stability and control, as the dynamic motion demands precise coordination and proper form throughout the movement.
How to Perform
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together or hip-width apart. Keep your body in a straight line from head to heels and engage your core.
Lower your chest toward the floor by bending your elbows, keeping them at about a 45-degree angle relative to your torso. Maintain tight core and stable shoulders.
As you push back up explosively, use a controlled, dynamic motion to lift your hands slightly off the ground if possible, adding a small “hop” or shift to increase intensity.
Land softly with your hands back on the floor, immediately absorbing the impact by slightly bending your elbows.
Repeat the lowering and dynamic pushing motion for the desired number of repetitions, keeping your core engaged and body straight throughout.
Focus on a smooth, controlled rhythm rather than rushing, ensuring that both your chest and shoulders are actively engaged during each repetition.
Breathe steadily, inhaling as you lower down and exhaling as you push up.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout to maintain a straight body line and protect your lower back.
Land softly when your hands leave the ground to reduce stress on your wrists and shoulders.
Avoid flaring your elbows out too wide to protect your shoulder joints.
Focus on controlled explosive motion rather than just speed to maximize muscle engagement.
Keep your head neutral, looking slightly ahead, to prevent neck strain.
Ensure your chest lowers fully toward the ground to achieve a full range of motion.
Warm up your shoulders and chest before attempting this dynamic push-up to reduce injury risk.
Start with small, controlled “hops” before progressing to more explosive movements to build strength safely.
How Not to Perform
Do not let your hips sag or rise too high, as this reduces chest activation and strains the lower back.
Avoid flaring your elbows out excessively, which can place undue stress on the shoulders.
Do not perform the exercise too fast without control, as this wastes energy and reduces muscle engagement.
Avoid landing heavily or stiffly when your hands leave the ground, which can injure wrists and shoulders.
Do not let your head drop or crane upward; keep it neutral to protect your neck.
Avoid partial range of motion; failing to lower your chest fully limits chest activation.
Do not hold your breath; maintain steady breathing to ensure oxygen flow and endurance.
Avoid locking your elbows at the top of the movement, which reduces tension on the chest and shoulders.
Do not skip warming up the shoulders and chest, as this increases the risk of strain or injury.
Avoid neglecting core engagement, since a weak core reduces stability and shifts effort away from the chest and shoulders.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
