Reps Only exercise

Explosive Push-up form, muscles worked, and workout tracking

The explosive push-up is a plyometric variation in which the hands leave the floor at the top of each rep, training the pectoralis major, triceps, and anterior deltoids to produce force rapidly. Athletes use it to develop upper-body power for striking, throwing, and bench-press speed work, since the intent to leave the ground recruits fast-twitch fibers that slow pressing does not.

Explosive Push-up illustration

How to do Explosive Push-up

  1. 1Set up in a strong push-up position with hands under your shoulders and your body rigid from head to heels.
  2. 2Inhale as you lower your chest quickly but under control toward the floor.
  3. 3Exhale and drive through your palms as hard as possible so your hands leave the ground at the top.
  4. 4Land with soft elbows and immediately absorb into the next descent without letting your hips sag.
  5. 5Avoid grinding out slow, tired reps; stop the set when height noticeably drops, since speed is the point.

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Track Explosive Push-up in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.