Explosive Push-up – Video Exercise Guide & Tips

Explosive Push-up - Video Exercise Guide & Tips

Are you looking to take your push-up game to the next level?

Watch This Exercise Video

In this explosive push-up video exercise guide, we'll show you how to properly execute this powerful variation.

By incorporating explosive movements, you'll not only strengthen your upper body, but also improve your overall athleticism.

Watch the video, follow our tips, and get ready to challenge yourself like never before.

Let's get started and unleash the explosive power within you!

Key Takeaways

  • Explosive push-ups combine strength training and cardiovascular conditioning
  • Proper form and technique are important for maximizing the benefits of explosive push-ups
  • There are variations of explosive push-ups to increase difficulty and target different muscle groups
  • Safety precautions, such as proper warm-up and having a spotter, should be followed to prevent injuries and optimize performance.

Benefits of Explosive Push-ups

To maximize the effectiveness of your workouts, explosive push-ups offer a range of benefits through their combination of strength training and cardiovascular conditioning.

Plyometric training, which involves rapid, explosive movements, is a key component of explosive push-ups. By incorporating plyometric movements into your push-ups, you can increase your upper body strength and power.

Explosive push-ups engage multiple muscle groups in your upper body, including your chest, shoulders, and triceps. The explosive nature of these push-ups requires your muscles to generate maximum force in a short amount of time, leading to increased strength gains.

Additionally, the explosive movements increase the intensity of the exercise, resulting in a greater calorie burn and improved cardiovascular conditioning.

By regularly incorporating explosive push-ups into your workout routine, you won't only develop upper body strength and power but also enhance your overall athletic performance. These push-ups can improve your ability to generate force quickly, which is essential for activities such as throwing, punching, or jumping.

Furthermore, the explosive nature of these push-ups can help improve your muscular endurance, allowing you to perform high-intensity activities for longer periods of time.

In conclusion, explosive push-ups provide a unique and effective way to improve your upper body strength and power. By incorporating plyometric training into your push-up routine, you can maximize your workouts and achieve your fitness goals.

Proper Form and Technique

Mastering the proper form and technique is crucial for maximizing the benefits of explosive push-ups. To ensure you're performing this exercise correctly, keep the following tips in mind:

  1. Maintain a strong and stable core: Engage your core muscles throughout the movement to stabilize your body and prevent any sagging or arching of the back.
  2. Keep your hands shoulder-width apart: Place your hands slightly wider than shoulder-width apart to target your chest muscles effectively.
  3. Lower your body with control: As you lower yourself towards the ground, maintain control and resist the urge to drop too quickly. This will engage your muscles more effectively and reduce the risk of injury.
  4. Explode upwards with power: Push up explosively, using your chest, shoulders, and triceps to propel your body off the ground. The explosive movement recruits fast-twitch muscle fibers, enhancing strength and power.

By following these guidelines, you can make the most of the benefits of explosive push-ups while minimizing the risk of common mistakes, such as improper form and lack of control.

Now that you have mastered the proper technique, let's explore some variations to increase the difficulty and continue challenging yourself.

Variations to Increase Difficulty

To increase the difficulty of explosive push-ups, try incorporating variations that target different muscle groups and challenge your strength and stability.

One challenging variation is the plyometric push-up. This explosive movement requires you to push off the ground with enough force to lift your hands off the floor. It activates your fast-twitch muscle fibers and improves your power and explosiveness. To perform plyometric push-ups, start in a regular push-up position, lower your body towards the ground, and then explosively push off the ground, clapping your hands together before landing back in the starting position.

Another advanced variation is the one-arm push-up. This exercise not only targets your chest, shoulders, and triceps, but also engages your core and stabilizer muscles. To do a one-arm push-up, position your feet slightly wider than shoulder-width apart and place one hand behind your back. Lower your body down, keeping your core tight, and then push back up to the starting position.

These variations will help you take your explosive push-ups to the next level, improving your strength, power, and overall fitness. Keep challenging yourself and never stop striving for progress.

Common Mistakes to Avoid

A common mistake to avoid when performing explosive push-ups is neglecting proper form and technique. To get the most out of this exercise and minimize the risk of injury, it's crucial to maintain proper alignment throughout the movement.

Here are four common mistakes to watch out for:

  1. Sinking your hips: Keep your body in a straight line from head to toe. Avoid letting your hips sag or sticking your butt up in the air. This will ensure that you engage your core and maintain stability.
  2. Flaring your elbows: When you push up, make sure your elbows are close to your body, not pointing out to the sides. This will protect your shoulders and help you generate more power.
  3. Rushing the movement: Explosive push-ups require control and precision. Avoid rushing through the exercise and focus on performing each rep with proper form. This will maximize the effectiveness of the exercise and prevent strain on your joints.
  4. Neglecting your breathing: Remember to inhale as you lower your body and exhale as you explode up. Proper breathing not only helps you maintain focus but also provides stability and power to your movement.

Safety Precautions and Tips

To ensure your safety and optimize your performance, it's important to be aware of some safety precautions and tips when performing explosive push-ups.

Before attempting this challenging exercise, always remember to do a proper warm up. This will help increase blood flow to your muscles, improve joint mobility, and reduce the risk of injury. Start with some light cardio exercises, such as jogging or jumping jacks, followed by dynamic stretches that target the muscles you'll be working during the explosive push-ups.

In addition to warming up, it's crucial to have someone spot you when performing explosive push-ups. Spotting techniques can help prevent accidents and provide assistance if needed. Have a partner stand behind you and place their hands on your upper back or hips. This will help stabilize your body and provide support during the explosive movement.

When performing explosive push-ups, remember to maintain proper form and technique. Keep your core engaged, back straight, and wrists aligned with your shoulders. As you explode up, push through your palms and extend your arms fully. Land softly and absorb the impact with slightly bent elbows to protect your joints.

Frequently Asked Questions

How Many Explosive Push-Ups Should I Do in a Workout Session?

Incorporating explosive push-up variations into your workout session can be highly beneficial for athletes. These exercises help to improve explosive power, upper body strength, and overall athletic performance.

To determine the number of explosive push-ups you should do in a workout session, it's important to consider your fitness level and goals. Start with a manageable number and gradually increase the intensity and quantity over time.

Remember to listen to your body and rest when needed to avoid overtraining.

Can Explosive Push-Ups Help With Increasing Upper Body Strength?

Explosive push-ups can definitely help increase your upper body strength.

Compared to traditional push-ups, explosive push-ups require more power and speed, which engages your muscles in a different way.

This exercise is particularly beneficial for athletes as it helps improve their explosive power and overall performance.

By incorporating explosive push-ups into your workout routine, you'll see improvements in your strength, endurance, and athletic ability.

Is It Necessary to Warm up Before Performing Explosive Push-Ups?

Before performing explosive push-ups, it's necessary to warm up to prevent injury and optimize your performance. Warming up increases blood flow, loosens your muscles, and prepares your body for the intense workout ahead. Neglecting to warm up can lead to strains or pulls.

Additionally, a proper warm-up primes your nervous system and enhances explosive power. So, take a few minutes to do some dynamic stretches and light exercises before diving into the benefits of explosive push-ups for athletes and the common mistakes to avoid.

Can Explosive Push-Ups Be Modified for Beginners?

Yes, explosive push-ups can be modified for beginners.

There are several variations you can try to make it more manageable. For example, you can start by performing regular push-ups and gradually increase the speed and power of your movements.

This will help you build the necessary strength and explosiveness over time.

The benefits for beginners include improved upper body strength, increased power, and enhanced overall fitness.

Don't be discouraged, keep pushing yourself!

Are There Any Specific Breathing Techniques to Follow While Doing Explosive Push-Ups?

When doing explosive push-ups, it's important to focus on your breathing patterns and muscle activation. By inhaling deeply before lowering your body and exhaling forcefully as you push up, you can increase your power and explosiveness.

This controlled breathing technique helps engage your core muscles and stabilize your body during the exercise. So remember, breathe in, explode up, and feel the burn as you activate those muscles!

Keep pushing yourself and you'll see amazing results in no time.


Incorporating explosive push-ups into your workout routine can offer numerous benefits, including increased upper body strength and power. By maintaining proper form and technique, you can maximize the effectiveness of this exercise.

Don't be afraid to challenge yourself by trying out different variations to increase difficulty. Be mindful of common mistakes to avoid and always prioritize safety during your workouts.

Push yourself to reach new heights and achieve your fitness goals with explosive push-ups. Keep pushing, stay strong, and never give up!

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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