Explosive Push-Up

Technique

Begin in a standard push-up position. Lower your chest to the floor, then explosively press up with enough force for your hands to leave the ground. Land softly and absorb the impact by immediately beginning the next repetition.

Steps

1. Set your hands slightly wider than shoulder-width in a high plank
2. Brace your core and keep your body in a straight line
3. Lower your chest toward the floor with your elbows angled back
4. Drive forcefully through your palms until both hands leave the ground
5. Land softly with bent elbows and flow into the next repetition

Common mistakes

• Letting the hips sag or pike during the push-off
• Landing with locked elbows
• Failing to lower the chest before each explosive press
• Allowing the elbows to flare excessively

Variations

• Knee explosive push-up
• Incline explosive push-up
• Clap push-up
• Explosive push-up onto raised platforms

FAQ