Explosive Push-Ups

Introduction

Explosive Push-Ups are a dynamic and powerful variation of the traditional push-up, designed to enhance upper body strength, power, and muscular endurance. By incorporating a plyometric element, this exercise not only targets the chest, shoulders, and triceps but also engages the core and stabilizing muscles, promoting overall functional fitness. Explosive Push-Ups are particularly beneficial for athletes and individuals looking to improve their performance in sports that require quick, forceful movements. This high-intensity exercise can also add variety to your workout routine, helping to break through plateaus and stimulate muscle growth through increased neuromuscular activation.

Execution

How to Perform Explosive Push-Ups

Setup

• Start in a standard push-up position with your hands placed slightly wider than shoulder-width apart.
• Keep your body in a straight line from head to heels, engaging your core and glutes.
• Position your feet together or slightly apart for stability.

Execution

1. Lower your body by bending your elbows until your chest is just above the ground.
2. Pause briefly at the bottom of the movement.
3. Explosively push through your hands to propel your upper body off the ground.
4. Clap your hands together quickly while in the air, if you are able to.
5. Land softly with your hands returning to the starting position, immediately transitioning into the next repetition.

Finishing

• After completing your set, lower your body to the ground and rest in a plank position or on your knees.
• Take a few deep breaths to recover before moving on to your next exercise or set.