Explosive Push-up
Expert Advice
Keep your body in a straight line from head to heels and push explosively to maximize power and muscle activation.
How-to-do Steps
- Start in a standard push-up position with your hands shoulder-width apart.
- Lower your body to the floor with control.
- Explosively push yourself up so that your hands leave the ground.
- Land softly and immediately lower into the next push-up.
- Repeat for the desired number of repetitions.
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Muscles Worked
Explosive Push-up primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest50%
Secondary
Shoulders25%
Triceps25%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Explosive Push-up work?
Explosive Push-up primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Explosive Push-up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Explosive Push-up suitable for beginners?
Explosive Push-up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
