Over time, many strength training exercises have evolved, but none come close to the Earthquake push-up.

Performing pushups is hard enough, but if you really want to punish your body for eating that extra slice of cake, go for the earthquake push-up. Although a difficult maneuver, it is considered one of the best bodyweight exercises for your chest, arms, shoulders, and core.

Instead of a regular push-up, which is performed on the floor, the earthquake push-up is performed while suspended in the air. All you need is a strong resistance band and maybe a weight plate for that extra kick.

Performing it on a resistance band creates instability, making you shake while you do it, hence the name earthquake push-up. Your job is to maintain control while you push down.

How to Master the Earthquake Push-up?

According to celebrity fitness trainer Don Saladino, the earthquake push-up has been a part of the workout routine of many superheroes like Ryan Reynolds, Sebastian Stan, and Hugh Jackson

So, if the Earthquake push-up has intrigued you, here is everything you need to know about it. But beware, only perform it if you are already a master of regular push-ups. Doing it as a beginner might cause serious injuries.

How to perform the earthquake push-up:

Perform 3-5 sets of 6-10 reps of the earthquake pushup.

1. Start by setting up the J hooks of a squat rack. If you have ever performed a Romanian deadlift, you know how do it.
2. Loop a heavy and strong resistance band around the J hooks so that it stretches across the bar. Make sure that the band is strong enough to take your weight.
3. Get into the push-up position by placing your hands on the band. Your hands should be under your shoulders, your glutes must be squeezed, your core engaged, and your spine neutral.
4. Lower yourself as you would for a regular pushup, but hold the position for a few seconds at the bottom, before coming back up very slowly.

You can use a weight plate later, when you have mastered it, to further challenge your stability.

Benefits of performing an earthquake push-up:

1. Improves shoulder stability
2. Improves core strength
3. Overall muscle activation
4. Better functional strength
5. Improved neuromuscular coordination

Common mistakes to avoid:

1. Do not do it if push-ups are not your strong suit.
2. Do not use a thin or medium band.
3. Add them to your training at a later stage, rather than when you start working out.
4. Check the stability of the band before putting your weight on it.

Would you try this 'shaky' maneuver?

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Written by

Ruwa Javed

Edited by

Joyita Das