Explosive Push-Up

chest, triceps, shouldersBodyweight

Explosive push-ups are an intense variation that builds upper-body pressing power. They hit your chest, triceps, and front delts, training fast-twitch power output.

How to do it

1Set up in a high plank with hands slightly wider than shoulder-width and a rigid body line.

2Lower yourself under control, keeping your elbows tucked at roughly 45 degrees.

3From the bottom, explosively drive through your palms so your hands leave the floor.

4Land softly on slightly bent arms and immediately absorb into the next rep.

Common mistakes

Landing on stiff, fully extended arms, hammering your joints and risking injury.

Sagging your hips, which cuts core engagement and strains your lower back.

Flaring your elbows out wide, placing excessive stress on your shoulders.

Breathing

Inhale on the controlled descent, then exhale forcefully as you explode off the floor.

Make it harder or easier

To scale down, perform the movement from your knees or elevated on a bench.

To scale up, add a clap at the top of the flight phase.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.