Explosive push ups

Category

Plyometrics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Pectoralis Major, Triceps Brachii

Secondary muscles

Deltoids

How to do it

1. Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart and your body forming a straight line from head to heels.
2. Lower your chest towards the floor by bending your elbows, keeping your core tight and your body straight.
3. Push through your hands explosively to extend your arms rapidly, generating maximum force without lifting your hands off the floor.
4. Lower into the next push-up with control, immediately repeating the explosive movement for the desired number of repetitions.

Form tips

• Keep your movements controlled and focus on generating power in the push without lifting off the floor.
• Breathe steadily, exhaling as you push up explosively and inhaling as you lower down.
• Focus on explosive power and control rather than speed to maximize effectiveness.
• Use a non-slip surface to prevent your hands from slipping during the exercise.