Explosive push up

Overview

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.

How to perform

1. 1

   Start with crisp regular reps; stop this variation if form degrades.

2. 2

   Lower quickly but under control, then drive hard through palms as if throwing the floor away.

3. 3

   Catch yourself on slightly bent elbows—land quietly, not stiff-jointed.

4. 4

   Add a clap only when height and landing stay effortless.

Common mistakes

• ×

  Using hips before chest—snake-like motion.

• ×

  Landing with locked elbows.

• ×

  Doing high volume when fatigue makes landings sloppy.

Tips

• ➝

  Practice pop-offs without a clap first.

• ➝

  Soft surface or rubber floor reduces impact.

• ➝

  Low reps, full rest—treat it like power work.