How to do the Explosive Pushup
Primary: Chest · also works Core, Shoulders, Triceps, Glutes, Upper Back.
An explosive pushup is a dynamic exercise that primarily targets the chest muscles while also engaging the triceps and shoulders. Unlike a traditional pushup, the explosive pushup is performed with an added emphasis on speed and power. The goal is to push yourself off the ground with enough force that your hands leave the surface. This exercise is beneficial for developing upper body strength, power, and explosiveness, and it also provides a cardiovascular challenge. Due to its intensity, it is recommended for individuals with a solid foundational strength and familiarity with standard pushups.
Step by step
- 1
Start in a standard pushup position with your hands slightly wider than shoulder-width apart and your body forming a straight line from your head to your heels.
- 2
Lower your body towards the ground by bending your elbows, keeping your core engaged and maintaining a straight body line.
- 3
Push up explosively from the bottom position, using enough force to lift your hands off the ground. Land softly and immediately lower into the next repetition.
Coaching cues
- Keep your core tight throughout the movement to maintain proper body alignment.
- Focus on a powerful and controlled push-off to ensure a smooth and safe landing.
- Start with lower rep ranges or perform the exercise on an inclined surface if it's too challenging initially.
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Explosive Pushup alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Explosive Pushup work?
Primary: Chest. Secondary: Chest, Core, Shoulders, Triceps, Glutes, Upper Back
How many sets and reps of Explosive Pushup should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Explosive Pushup?
Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Push-Up, Decline Push-Up, Diamond Push-Up, Dip.
Is the Explosive Pushup good for beginners?
It is an advanced movement. Build up through the easier alternatives first.