Explosive Push-Up

Power development for upper body — builds explosiveness, rate of force development, and reactive strength

---

⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal)
Primary Muscles	Chest
Secondary Muscles	Triceps, Front Delts
Equipment	Bodyweight only
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplemental

Movement Summary

---

🎯 Setup

Starting Position

1. Hand position: Hands slightly wider than shoulder width, fingers forward
2. Body alignment: Head, shoulders, hips, and ankles in straight line
3. Core bracing: Brace abs like taking a punch, squeeze glutes
4. Shoulder position: Scapulae neutral (not protracted or retracted excessively)
5. Head position: Neutral spine, looking at floor 6-12 inches ahead

Equipment Setup

Equipment	Setting	Notes
Floor surface	Padded but stable	Gym mat or turf — avoid slippery surfaces
Clearance	12+ inches above hands	Room for hands to leave ground

Setup Cue

"Brace your core hard, straight line from head to heels, ready to explode"

---

🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent to load for explosion

1. Lower chest toward floor with control
2. Elbows at 45° angle (not flared at 90°)
3. Descend to chest 1-2 inches from floor
4. Maintain full body tension throughout

Tempo: 1-2 seconds (controlled, not slow)

Feel: Loading tension in chest, triceps, and shoulders

⏸️ Bottom Position

What's happening: Brief bottom position before explosion

1. Chest hovers 1-2 inches from floor
2. Elbows fully bent
3. Full body remains tight and rigid
4. Prepare to drive explosively

Common error here: Relaxing at bottom or bouncing. Maintain tension.

⬆️ Explosive Push

What's happening: Maximum force production to launch body

1. Drive hands into floor as hard and fast as possible
2. Full body extends explosively
3. Generate enough force for hands to leave ground
4. Arms fully extend at peak

Tempo: Explosive (X — as fast as possible)

Feel: Full chest, triceps, and shoulders firing maximally

✈️ Flight Phase

What's happening: Brief airtime with hands off ground

1. Hands leave floor at peak of push
2. Body remains rigid in plank
3. Arms extended
4. Prepare for landing

Duration: 0.1-0.3 seconds typically

🔽 Landing

What's happening: Controlled absorption of impact

1. Land with slightly bent elbows (never locked)
2. Absorb impact by allowing controlled descent
3. Maintain core tension throughout
4. Reset for next rep or finish set

Common error here: Landing with locked elbows (injury risk)

Key Cues

Primary Cues

• "Push the floor away as hard as you can" — maximum force production
• "Stay tight in the air" — maintain plank position
• "Soft landing" — absorb impact with bent elbows

Tempo Guide

Goal	Tempo	Example
Power	2-0-X-1	2s down, no pause, explosive up, 1s reset
Max Power	1-0-X-1	1s down, no pause, explosive up, 1s reset

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major	Explosive horizontal adduction and shoulder flexion	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Triceps	Explosive elbow extension	████████░░ 80%
Anterior Deltoid	Shoulder flexion and stabilization	███████░░░ 70%

Stabilizers

Muscle	Role
Core	Maintain rigid plank, prevent sagging
Serratus Anterior	Scapular stability during explosion
Rotator Cuff	Shoulder joint stabilization under rapid force

Muscle Emphasis

Power focus: The explosive nature recruits fast-twitch muscle fibers and trains the rate of force development, building athletic explosiveness not achievable with slow tempo movements.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Landing with locked elbows	Straight arm impact absorption	Elbow/shoulder injury risk	Land with slightly bent elbows
Sagging hips	Lower back arches	Lower back strain, reduced power	Brace core harder, squeeze glutes
Not fully extending	Hands barely leave ground	Not enough power development	Drive harder, focus on speed
Too slow descent	Spending 3+ seconds lowering	Fatigues muscles before explosion	1-2 second controlled descent
Relaxing at bottom	Losing tension before push	Reduced power output	Maintain full body tension

Most Common Error

Landing with locked elbows — this is dangerous and can cause acute elbow or shoulder injury. Always land with slightly bent elbows and allow controlled descent to absorb impact.

Self-Check Checklist

• Body stays rigid in plank throughout
• Hands actually leave the ground
• Landing with bent elbows, not locked
• Core stays braced (no sagging hips)
• Elbows tucked 45°, not flared at 90°

---

🔀 Variations

By Difficulty

Easier Variations

Variation	Change	Why
Incline Explosive Push-Up	Hands on bench/box	Reduces bodyweight load
Kneeling Explosive Push-Up	Knees on ground	Less total mass to accelerate
Negative Only	Only practice landing phase	Builds eccentric strength safely

Standard Variations

Variation	Change	Why
Release Push-Up	Lift hands at bottom	Forces explosive start from dead stop
Explosive with Pause	1s pause at bottom	Eliminates stretch reflex

Harder Variations

Variation	Change	Why
Clap Push-Up	Clap hands in air	Requires more airtime
Plyo Push-Up	Hands land on elevated surface	Increases power demand
Superman Push-Up	Hands and feet leave ground	Maximum power requirement

Position Variations

Variation	Hand Position	Effect
Wide Explosive	Wider than shoulders	More chest emphasis
Diamond Explosive	Hands together	More triceps emphasis
Staggered Explosive	One hand forward	Unilateral power development

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Power	3-5	3-6	2-3 min	Bodyweight	2-3
Speed-Strength	4-6	2-4	2-4 min	Bodyweight	3-4
Conditioning	3-4	8-12	60-90s	Bodyweight	1-2

Quality Over Quantity

Stop the set when speed/height noticeably decreases. Explosive work should be EXPLOSIVE — grinding out reps defeats the purpose.

Workout Placement

Program Type	Placement	Rationale
Upper body day	After warm-up, before strength work	Prime nervous system
Push day	First exercise	When freshest for max power
Full-body	After dynamic warm-up	CNS activation
Skill work	Separate session	Dedicated power development

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	2-3 sets of 3-5 reps
Intermediate	2-3x/week	3-4 sets of 4-6 reps
Advanced	2-3x/week	4-5 sets of 3-6 reps

Progression Scheme

Power Development

Focus on SPEED and HEIGHT, not total reps. If you can do 15+ explosive push-ups, progress to a harder variation (hands on plates, clap push-up, etc.)

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Regular Push-Up	Build base strength first
Incline Push-Up	Need to reduce load
Eccentric Focus	Build landing strength

Progressions (Harder)

Exercise	When Ready	Link
Clap Push-Up	Getting 2-3 inches airtime consistently
Plyo Push-Up	Can clap with control
Depth Jump Push-Up	Master plyo push-up first

Alternatives (Same Goal, Different Movement)

With Equipment

Alternative	Equipment	Benefit
Medicine Ball Chest Pass	Medicine ball, wall	Power without impact stress
Speed Bench Press	Barbell, bands	Heavier load, similar power goal
Cable Punch	Cable machine	Horizontal power, adjustable resistance

Lower Impact

Alternative	Benefit
Band Speed Press	No landing impact
Landmine Press (explosive)	Standing, less wrist stress
Push-Up with Band	Variable resistance, controlled landing

Progression Tools

Tool	Use
Weight Vest	Add load once mastering bodyweight
Plates under hands	Increase distance to travel
Resistance bands	Accommodating resistance

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Wrist pain/injury	Impact forces through wrists	Use push-up bars, regress to regular push-ups
Shoulder impingement	Explosive motion aggravates	Reduce ROM, regress to controlled push-ups
Elbow pain	Landing impact	Ensure soft landing, reduce volume
Lower back pain	Core stability demands	Master regular push-up first

Stop Immediately If

• Sharp pain in wrists, elbows, or shoulders
• Inability to maintain plank position
• Loss of control during landing
• Numbness or tingling in arms

Landing Safety

Critical Safety Point	How to Execute
Never lock elbows	Always land with bent elbows
Absorb impact	Allow controlled descent after landing
Maintain alignment	Don't let hips sag or pike up
Progressive loading	Start with low reps, build over time

Volume Guidelines

Don't Overdo It

Plyometric work is high-stress. Limit to:

• <40 total contacts per session for beginners
• <60 total contacts per session for intermediate
• <80 total contacts per session for advanced

One rep = one contact. Rest fully between sets.

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Explosive flexion and horizontal adduction	Full flexion/extension	🔴 High
Elbow	Explosive extension, impact absorption	~90-180°	🔴 High
Wrist	Stabilization, impact absorption	~45-90° extension	🟡 Moderate-High

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full flexion overhead	Can reach arms overhead pain-free	Mobility work before progressing
Wrist	60° extension	Can hold plank position comfortably	Use push-up bars or fist position
Thoracic	Adequate extension	Can maintain neutral spine in plank	Foam roll, extension work

Joint Health Note

The explosive and impact nature places HIGH stress on wrists and elbows. Ensure proper warm-up and landing mechanics. If you have any joint issues, regress to regular push-ups.

---

❓ Common Questions

How high should my hands leave the ground?

Quality over height — even 1-2 inches of clearance is effective for power development. Focus on maximum speed and force, height will come with practice. Most people achieve 2-4 inches initially.

Should I do these every workout?

No — plyometric work is high-stress on the nervous system and joints. 2-3x per week maximum, with at least 48 hours between sessions. Quality and recovery matter more than frequency.

Can I do these for high reps?

Not recommended for power development. Once you can do >10 explosive reps, progress to a harder variation instead. High-rep plyometrics become conditioning work and lose the power development benefit.

How do I know if I'm ready for explosive push-ups?

You should be able to perform 15-20 strict push-ups with perfect form before attempting explosive variations. The eccentric (lowering) control is critical for safe landing.

Should I do these before or after strength work?

Before — perform explosive work when fresh, after warm-up but before heavy strength training. Fatigue reduces power output and increases injury risk.

---

📚 Sources

Biomechanics & Plyometrics:

• Chu, D.A. (1998). Jumping Into Plyometrics — Tier B
• Wilson, G.J. et al. (1993). The Optimal Training Load for Plyometric Development — Tier A
• ExRx.net Plyometric Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Verkhoshansky, Y. (1967). Perspectives in the Improvement of Speed-Strength Preparation — Tier A
• Zatsiorsky, V.M. & Kraemer, W.J. (2006). Science and Practice of Strength Training — Tier A

Technique & Safety:

• USA Weightlifting Sports Performance Coach Course — Tier B
• National Strength and Conditioning Association Position Statements — Tier A

---

For Mo

When to recommend this exercise:

• User wants to build upper body power and explosiveness
• User has mastered regular push-ups (15-20 strict reps)
• User is training for athletic performance or sports
• User wants variety in bodyweight training

Who should NOT do this exercise:

• Wrist, elbow, or shoulder injuries → Suggest Regular Push-Up
• Cannot do 10+ strict push-ups → Suggest Push-Up first
• Acute joint pain → Suggest controlled movements
• Very heavy individuals (impact stress concerns) → Build strength first with regular push-ups

Key coaching cues to emphasize:

1. "Push the floor away as hard and fast as you can"
2. "Land soft — never locked elbows"
3. "Stay tight like a plank in the air"

Common issues to watch for in user feedback:

• "My wrists hurt" → Check landing technique, consider push-up bars or regression
• "I can't get off the ground" → Build more strength with regular push-ups first
• "I feel it in my lower back" → Core stability issue, cue better bracing
• "My elbows hurt on landing" → Landing with locked elbows, emphasize soft landing

Programming guidance:

• Pair with: Lower body power work (jumps), upper body strength work
• Avoid same day as: High-volume pressing (save CNS for quality explosive work)
• Typical frequency: 2-3x per week maximum
• Volume: 3-5 sets of 3-6 reps, quality over quantity

Progression signals:

• Ready to progress when: Getting 3-4 inches airtime consistently, 5-6 quality reps
• Progress to: Clap push-ups, plyo push-ups, weighted vest variations
• Regress if: Form breaking down, pain on landing, speed noticeably decreasing mid-set

---

Last updated: December 2024