Flying Push-Ups: Prerequisites, Progression, and Safety

How Do You Learn to Do Flying Push Ups?

Learning to perform flying push-ups requires a systematic progression, building from foundational strength and stability to explosive power and precise body control, emphasizing safety and proper technique throughout the journey.

What Are Flying Push-Ups?

The flying push-up is an advanced plyometric exercise that demands significant upper body strength, explosive power, and full-body coordination. Unlike a standard push-up where the hands remain on the ground, the flying push-up involves pushing the body upward with such force that the hands leave the ground and extend outwards, briefly suspending the body in the air before a controlled landing. This exercise is a powerful developer of fast-twitch muscle fibers in the pectorals, deltoids, and triceps, enhancing athletic performance and dynamic strength.

Prerequisites for Flying Push-Ups

Before attempting any form of plyometric push-up, it's crucial to establish a robust foundation of strength and body control. Without these prerequisites, the risk of injury significantly increases, and progress will be stunted.

• Mastery of Standard Push-Ups: You should be able to perform at least 20-30 strict, full-range-of-motion push-ups with perfect form (body straight, core engaged, chest to the floor).
• Strong Core Stability: A stable core is paramount to maintaining a rigid body line during the explosive phase and controlled landing. Proficiency in plank variations (e.g., 60-second hold) and anti-rotation exercises is essential.
• Shoulder Health and Stability: The shoulders bear significant load during both the push-off and landing. Ensure your shoulders are healthy, mobile, and stable through a consistent routine of rotator cuff exercises and scapular stabilization drills.
• Basic Plyometric Competency: The ability to perform clap push-ups cleanly indicates a foundational level of explosive power necessary for the "fly."

Foundational Strength Training

To build the necessary strength for explosive push-ups, incorporate these exercises into your routine:

• Bench Press (Barbell/Dumbbell): Focus on developing maximal strength in the pressing muscles. Vary grip widths to target different muscle groups (e.g., close-grip for triceps).
• Overhead Press: Strengthens the deltoids and triceps, crucial for shoulder stability and the lockout phase.
• Triceps Dips/Extensions: Isolate the triceps, which are primary movers in the push-up.
• Plyometric Push-Up Variations:
  • Elevated Plyo Push-Ups: Hands on a stable elevated surface (e.g., step or box). Push off explosively, allowing hands to briefly leave the surface, then land softly.
  • Kneeling Plyo Push-Ups: If full plyo push-ups are too challenging, perform them from the knees to reduce the load while still practicing explosiveness.
  • Depth Push-Ups: Start with hands on two elevated surfaces. Drop down, allowing chest to go below the hands, then explode up. This enhances reactive strength.

Mastering the Explosive Push-Up

The core of the flying push-up is the explosive push. This phase focuses on maximizing the force generated to propel the body upwards.

• Focus on Intent: Even with standard push-ups, practice pushing as hard and fast as possible from the bottom, as if trying to push the floor away.
• Hands Off the Ground: Progress to pushing off with enough force that your hands briefly leave the ground by a few inches. Maintain a straight body line.
• Clap Push-Ups: This is the direct precursor. From the bottom of a push-up, explode upwards, clapping your hands together in the air, and then land softly with bent elbows to absorb the impact. Aim for consistent, controlled reps.

Learning the "Fly"

Once you can consistently perform strong clap push-ups, you're ready to introduce the lateral arm movement characteristic of the flying push-up.

• Visualize the Movement: Imagine your hands sweeping outwards like wings, rather than just lifting straight up.
• Controlled Extension: The goal isn't just to get the hands wide, but to do so with control and then bring them back quickly for the landing.
• Soft Landing: Always prioritize landing softly with slightly bent elbows to absorb the impact and protect your joints. Never land with locked elbows.

Step-by-Step Progression to Flying Push-Ups

Follow this structured progression, mastering each step before moving to the next. Quality over quantity is paramount.

1. Perfect Standard Push-Ups: 3-4 sets of 15-20 reps with strict form.
2. Explosive Push-Ups (Hands Barely Leave Ground): 3-4 sets of 8-12 reps, focusing on maximum force output.
3. Clap Push-Ups: 3-4 sets of 5-8 controlled reps. Ensure a clean clap and soft landing.
4. Narrow-to-Wide Clap Push-Ups: Start with hands slightly closer than shoulder-width. As you explode up, quickly move your hands out to a wider position to clap, then bring them back to the starting position for landing. This trains the lateral movement.
5. Attempting the "Mini-Fly":
   • Start from the bottom of a push-up.
   • Explode upwards, aiming to push your hands out laterally a few inches from your body, rather than just clapping.
   • Focus on a very brief suspension.
   • Crucially, land softly with bent elbows, absorbing the impact, and immediately transition into the next repetition or reset.
6. Full Flying Push-Ups: As your strength and confidence grow, increase the height and the lateral distance of your hands during the "fly." The goal is to fully extend the arms outwards, parallel to the floor, before bringing them back in for a controlled landing.

Common Mistakes to Avoid

• Sacrificing Form for Height: Never compromise your body line (sagging hips, arched back) in pursuit of a higher "fly."
• Inadequate Warm-Up: Cold muscles and joints are highly susceptible to injury during plyometric movements.
• Ignoring Landing Mechanics: Landing stiff-armed or with locked elbows places immense stress on the wrists, elbows, and shoulders. Always land softly.
• Attempting Too Soon: Rushing the progression without adequate foundational strength is the fastest way to get injured.
• Lack of Core Engagement: A weak core will lead to a "worm" like movement pattern, reducing power transfer and increasing injury risk.

Safety Considerations and Injury Prevention

• Always Warm Up Thoroughly: Include dynamic stretches, light cardio, and joint-specific mobility drills for shoulders, elbows, and wrists.
• Use a Soft Surface: Performing flying push-ups on a mat or a forgiving surface can help absorb impact during the learning phase.
• Listen to Your Body: If you feel sharp pain, stop immediately. Soreness is normal; pain is a warning sign.
• Gradual Progression: This cannot be overstressed. Incremental steps reduce injury risk and build lasting strength.
• Quality Over Quantity: Focus on perfect execution for a few repetitions rather than sloppy high repetitions.
• Incorporate Antagonist Training: Balance your pushing muscles with pulling exercises (e.g., rows, pull-ups) to maintain muscular balance and joint health.

Integrating Flying Push-Ups into Your Routine

Flying push-ups are a high-intensity plyometric exercise and should not be performed daily. Integrate them into your training 1-2 times per week, typically at the beginning of an upper body or full-body workout, after a thorough warm-up, when your muscles are fresh. Aim for low repetitions (e.g., 3-5 sets of 2-4 reps) to maintain power output and minimize fatigue.

Conclusion

Learning the flying push-up is a challenging yet rewarding journey that signifies a high level of strength, power, and body control. By diligently following a structured progression, prioritizing foundational strength, mastering explosive mechanics, and adhering to strict safety protocols, you can safely and effectively achieve this impressive display of athletic prowess. Remember, patience and consistency are your greatest allies in mastering this advanced calisthenics skill.