Exercise guide
Explosive Push-Up
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
This plyometric variation builds explosive power and fast-twitch muscle fiber recruitment in the chest, shoulders, and triceps. It significantly increases metabolic demand and core stability compared to a standard push-up.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with hands slightly wider than shoulder-width and fingers spread.
- Engage your core, glutes, and quads to maintain a rigid, straight line from head to heels.
- Position your feet hip-width apart to provide a stable base for the explosive movement.
How to do it
- Lower your body toward the floor with control, inhaling as you descend.
- Once your chest is just above the floor, drive upward with maximum force so your hands leave the ground.
- Exhale forcefully during the ascent and keep your body rigid throughout the flight phase.
- Land softly with slightly bent elbows to absorb the impact and immediately begin the next repetition.
Form checklist
- Avoid letting the hips sag or pike during the explosive drive.
- Land with soft elbows to protect the joints from impact.
- Keep the neck neutral by looking at a spot on the floor about 6 inches in front of your hands.
- Ensure the hands leave and return to the floor simultaneously.
Pro tips
- Think about punching the floor away from you to maximize the power output of the pectorals.
- Minimize the transition time at the bottom to take full advantage of the stretch-shortening cycle.
Make it harder
- Perform a clap while your hands are airborne to increase the required height and speed.
- Elevate your feet on a bench to shift more weight onto the upper chest and shoulders.
Frequently asked
- What muscles does the explosive push-up work?
- The explosive push-up primarily targets the deltoids, pectorals, and triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the explosive push-up?
- The explosive push-up requires no equipment — just your body weight.
- Is the explosive push-up good for beginners?
- The explosive push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
- Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
- Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
- Boxing Full Uppercut With Bag And GlovesIntermediate · abs, deltoids, obliques, pectorals, and triceps