Explosive push up
The explosive push up is a powerful press that launches the hands off the floor, sometimes into a clap. It demands solid regular strength first and a soft, coordinated landing every rep.
Chest · Triceps · Shoulders · Full body
Instructions
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Start with crisp regular reps. Stop this variation if form degrades.
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Lower quickly but under control, then drive hard through your palms as if throwing the floor away.
- 3
Catch yourself on slightly bent elbows. Land quietly, not stiff-jointed.
- 4
Add a clap only when height and landing stay effortless.
Helpful Tips
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Practice pop-offs without a clap first.
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Soft surface or rubber floor reduces impact.
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Low reps, full rest. Treat it like power work.
Common Mistakes to Avoid
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Leading with the hips before the chest, creating a snake-like motion.
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Landing with locked elbows.
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High volume when fatigue makes landings sloppy.