Strength Training · Functional Fitness · Conditioning · Calisthenics
Explosive Push-Up
The explosive push-up is a push-up with a powerful press that lifts your hands off the floor. It trains upper-body pushing power through your chest, shoulders, and triceps.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Start in a high plank with your hands slightly wider than shoulder-width and your feet hip-width apart.
- Lower your chest to just above the floor.
- Push against the floor fast enough for both hands to lift off while your toes stay grounded.
- Land with your hands in their starting positions, bending your elbows to absorb the impact.
- Press back to the starting plank position.
Form cues
- Brace your abs.
- Keep your gaze on the floor.
- Spread your fingers.
- Exhale as you launch.
Common mistakes
- Hips shooting up firstMake your shoulders and hips rise together rather than folding at your waist.
- Elbows flaring sidewaysKeep your elbows roughly 30–45 degrees from your torso during the lowering and landing phases.
- Rushing to add a clapKeep your palms facing the floor throughout the airborne phase; a clap is not required.
Safety
A missed hand placement or arm collapse can cause a face-first fall. Stiff landings, especially when fatigued, can strain your wrists, elbows, or shoulders.
- Use a firm, non-slip surface with clear space around you.
- Build strength with controlled, full-range standard push-ups before attempting this version.
- Start with only enough lift for your hands to briefly clear the floor.
- End the set when your landings become uneven or you cannot catch yourself smoothly.
Choose a non-explosive version and seek advice from a physiotherapist if you have wrist, elbow, or shoulder pain or a recent upper-body injury.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 3–4
- Target
- 3–5 reps
- Rest
- 2 min
Treat this as power practice rather than an endurance set, prioritizing fast, crisp repetitions.