Primary
Plyometrics
Secondary
Chest, Triceps, Shoulders
Equipment
None
Difficulty
Intermediate
Type
Push
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MySetPlan shows you when to use Explosive Push-Up, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Explosive push-ups bridge the gap between regular push-ups and advanced plyometric variations like clap push-ups. By generating enough force to lift your hands off the ground, you train rapid force production in your chest, shoulders, and triceps.
When to use it
Use for upper body power development. Good progression before clap push-ups.
Who it's for
Intermediate athletes with solid push-up strength. Foundation for advanced variations.
Focus on generating maximum force from the bottom of the push-up—the goal is to push so explosively that your hands leave the ground. Land with soft, bent elbows and maintain a rigid plank throughout.
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Start in a push-up position with hands shoulder-width apart.
Lower your chest toward the floor with control.
Explode upward as powerfully as possible.
Lift your hands off the ground at the top.
Land with soft elbows and immediately go into next rep.
Focus on generating maximum force from the bottom.
Keep your core tight and body rigid.
Land softly with slightly bent elbows.
Progress from regular push-ups gradually.
Use explosive push-ups for upper body power development. Program 3-4 sets of 6-8 reps before bench pressing or as part of athletic training. Progress from regular push-ups when you can perform 20+ with perfect form.
Not generating enough force to leave ground.
Changing your back position during the Explosive Push-Up can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Landing with straight, locked elbows.
Letting your elbows drift away from the intended path during the Explosive Push-Up can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Hips sagging or piking up.
Losing hip position during the Explosive Push-Up changes the loading pattern and can reduce the intended work for your Chest (pectoralis major). Keep your hips aligned with the setup cues and move only through the range you can control.
Rushing without proper form.
Rushing through the Explosive Push-Up makes it easier to lose position and harder to keep tension on your Chest (pectoralis major). Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate athletes with solid push-up strength. Foundation for advanced variations.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 6-8 reps. Rest 60 seconds between sets.
MySetPlan places Explosive Push-Up inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Explosive Push-Up
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Frequently Asked Questions About the Explosive Push-Up
The Explosive Push-Up primarily targets the Chest (pectoralis major), making it an effective exercise for plyometrics development. Secondary muscles worked during the Explosive Push-Up include Triceps, Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Core, Serratus Anterior.
The Explosive Push-Up is rated as intermediate difficulty, meaning it requires some training experience. Intermediate athletes with solid push-up strength. Foundation for advanced variations. Focus on proper technique and consider starting with easier variations.
For the Explosive Push-Up, the recommended approach depends on your goals. 3-4 sets of 6-8 reps. Rest 60 seconds between sets. For strength, use 4-6 reps. For muscle growth, perform 6-10 reps. For endurance, complete 10-15 reps.
Yes, the Explosive Push-Up can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting plyometrics.
Good alternatives to the Explosive Push-Up include: Clap Push-Up, Medicine Ball Chest Pass, Push-Up. These exercises target similar muscle groups as the Explosive Push-Up and can be used as substitutes based on your equipment availability, gym setup, or training preferences.