What is Explosive Push Up?

The Explosive Push Up is a plyometric push movement where you explosively push off the ground from a straight-arm plank to develop power. It primarily targets the chest, triceps, and shoulders. Difficulty: medium — suitable once standard push-up form is solid.

How to Do Explosive Push Up

  1. Set up plank: Place hands shoulder-width, legs extended, and form a straight-arm plank with core tight and spine neutral to protect the lower back.
  2. Lower slowly: Bend elbows and lower your chest toward the ground with controlled motion, keeping elbows at a 45-degree angle to the torso.
  3. Explode upward: Drive through palms, extend elbows forcefully and push your hands off the ground while keeping head and neck neutral.
  4. Clear the hands: Aim to lift hands several inches off the floor; maintain tight core and stable hips to control the explosive phase.
  5. Land softly: Absorb impact by bending elbows on contact and returning to a straight-arm plank to protect wrists and shoulders.
  6. Repeat safely: Reset form, rest between reps as needed, and reduce range or switch to clapping push-ups if form breaks down.

Muscle Groups

Triceps, Chest, Shoulders

Description

Kneel on the ground as you prepare to get into a Push-Up position. Form a Straight Arm Plank as you place your hands at about shoulder width apart.

Bend your arms as you would to lower yourself during a normal Push-Up.

Once your chest makes contact with the ground, explosively push back up until your arms are straight and your hands lift off the ground.

Land safely by bending your arms as your hands make contact with the ground again.

Repeat the process until your rep goal is completed.

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Explosive Push Ups?

Explosive Push Ups build upper-body power, improve fast-twitch muscle recruitment, and enhance athletic pushing strength. They also increase shoulder stability and core coordination when performed with proper form.

What common mistakes should I avoid?

Avoid flaring elbows, sagging hips, and landing stiffly. These increase shoulder and wrist strain. Ensure core engagement, controlled descent, and soft elbow bend on landing for safety.

How can I progress or modify this exercise?

Progress by adding height, clapping, or weighted vest; regress by doing incline explosive push-ups or explosive negatives. Ensure solid standard push-up form before advancing.