Skip to main content
Ballistic offset press-up, step 1
(Image credit: Unknown)

  In This Series

RECOMMENDED: How to Master the Press-Up

Sets : 3

Reps : 10

Ballistic offset press-up, step 1

Ballistic offset press-up, step 1

(Image credit: Unknown)
  • Start with your hands offset and just wider than shoulder-width apart.
  • Your body should be in a straight line from head to heel.

Ballistic offset press-up, step 2

Ballistic offset press-up, step 2

(Image credit: Unknown)
  • Lower down until your nose almost touches the floor.

Ballistic offset press-up, step 3

Ballistic offset press-up, step 3

(Image credit: Unknown)
  • Press back up explosively pulling your hands off the floor.

Ballistic offset press-up, step 4

Ballistic offset press-up, step 4

(Image credit: Unknown)
  • Pull your front arm back and push your back arm forward so your hands are in a different position when you land.
  • Immediately start lowering towards the floor.

Ballistic offset press-up, step 5

Ballistic offset press-up, step 5

(Image credit: Unknown)
  • Lower until your nose almost touches the floor.
  • Press back up, get airborne and switch your hand positions again – that's two reps.

Nick Hutchings worked for Men’s Fitness UK, which predated, and then shared a website with, Coach. Nick worked as digital editor from 2008 to 2011, head of content until 2014, and finally editor-in-chief until 2015.