Push-ups are one of the best bodyweight exercises to hit your chest, arms, shoulders and core and, although difficult, there’s no better feeling than once you’ve mastered them. But then what do you? Well, you could add extra resistance, by using a resistance band, placing a weight plate on your back, or slowing down your tempo. But, if you’re really looking to crank things up a notch you could try earthquake push-ups.
This push-up variation is a particular favourite of celebrity trainer Don Saladino, who’s helped the likes of Ryan Reynolds, Sebastian Stan and Hugh Jackman, to name a few, get into superhero shape. However, unlike a regular push-up performed on the floor, the earthquake push is done on a suspended resistance band. Yes, you read that correctly.
As you can imagine, this is hard and not a beginner-friendly exercise in the slightest. Being able to push your bodyweight up off the floor is difficult enough, let alone on a resistance band balancing in mid-air, which is why Saladino says in an Instagram post “DO NOT do these if you struggle with the push up”. This unstable surface causes people to shake about while performing the exercise, hence its name.
By balancing on the band and trying to remain in control as you push down the stability in your shoulders is seriously challenged. What’s the benefit of this? Well, stronger shoulders will have great carryover for exercises, like your bench press, and help build a more stable foundation for your regular push-ups. Shoulder injuries are common too, so making them more stable should reduce the likelihood of this. Add them into your training gradually and use them as a tool, rather than an exercise replacement.
How to do earthquake push ups
Just to reiterate, do not try earthquake push-ups if you struggle with regular push-ups and do not try them if you don't have a very thick resistant band. You cannot perform these on a thin or medium resistance band it must be a thick, heavy band, otherwise the surface will be even more unstable and you'll likely hurt yourself. Also, you won't be able to grip it if it's too thin. Here's how you do them.
- Set up the J hooks on a squat rack as if you were going to perform a Romanian deadlift
- Then loop a strong, thick resistance band around the J hooks so the band stretches out across the rack
- Place your hands and get yourself into a good push up position, squeezing your glutes, engaging your core and keeping your spine neutral
- Lower yourself into a push-up, pausing at the bottom, before pushing back up
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.
-
When is Black Friday 2024 – this Friday or next? Here's the official answer
Black Friday is on 29 November in 2024 – a week later than the year previous. But that's not stopped retailers putting on their sales...
By Mike Lowe Published
-
Forget Black Friday, F1 24 is completely free for a limited time
This top racing game has a free weekend
By Max Freeman-Mills Published
-
What is Spartan’s DEKA fitness challenge?
The race designed for all fitness levels tests strength, speed and endurance
By Bryony Firth-Bernard Published
-
This single exercise drastically strengthened my core – but it’s not what you think it is
There's no lying down involved and it's not your typical core exercise either
By Bryony Firth-Bernard Published
-
Can feeler sets help you lift more weight in the gym?
This warm-up technique could make all the difference between a 'good' and 'bad' workout
By Bryony Firth-Bernard Last updated
-
Jefferson curls: the unusual exercise to strengthen your lower back and core muscles
Are you doing these in your warm-ups and cool-downs?
By Bryony Firth-Bernard Published
-
4 Elite athletes share their best advice to prepare for a HYROX
Because who better to get some words of wisdom from than the pros themselves, right?
By Bryony Firth-Bernard Published
-
Skip the sit-ups – these 7 standing core exercises actually build midsection muscle
These PT-approved exercises boost core strength and improve posture, for healthier movement
By Bryony Firth-Bernard Published
-
R.A.D® walks into the wild side with adventure-ready apparel
The collection is made with Polartec Thermal Pro, to keep you warm without weighing you down
By Bryony Firth-Bernard Published
-
Ditch the gym – the FOLD Reformer turns your home into a fully-fledged Pilates studio!
By Bryony Firth-Bernard Published