Also known as: plyometric push-up, plyo push-ups, plyo pushup, plyometric pushups, clapping push-ups

What is Explosive Push Up?

An Explosive Push Up is a plyometric push-up where you explosively push from chest contact so your hands leave the ground. It primarily targets the chest, triceps and shoulders. Difficulty level: medium - suited to trainees with solid standard push-up form aiming to add power.

How to Do Explosive Push Up

  1. Get into plank: Begin in a straight-arm plank with hands shoulder-width, feet together, and core braced; keep a neutral spine and neck alignment.
  2. Lower with control: Bend elbows to lower your chest toward the floor in 2-3 seconds, keeping elbows at a 45-degree angle to protect shoulders.
  3. Explode upward: Push forcefully so your hands lift off the ground briefly; extend arms fully while maintaining core tension and controlled shoulder position.
  4. Land softly: Descend by absorbing impact with bent elbows, returning to chest contact or near-contact, keeping wrists stacked and spine neutral to reduce joint stress.
  5. Reset and repeat: Reset hand placement and core brace before the next rep; rest 1-3 seconds between reps to maintain power and safe form.

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of explosive push-ups?

Explosive push-ups improve upper-body power, fast-twitch muscle recruitment, and explosive strength in chest, triceps, and shoulders. They enhance athletic pushing power and core stability when performed with proper technique.

What common mistakes should I avoid?

Common mistakes include flaring elbows, collapsing hips, poor core bracing, and landing stiffly. Trying explosive variations before mastering standard push-ups raises shoulder and wrist injury risk.

How can I progress or find alternatives?

Progress by increasing reps, adding clap push-ups, elevating feet, or using a light weighted vest when form is perfect. Alternatives include incline explosive push-ups, medicine ball push-offs, or plyometric bench press.