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.
Works chest and triceps. Also shoulders and full body.
How to perform
- Start with crisp regular reps. Stop this variation if form degrades.
- Lower quickly but under control, then drive hard through your palms as if throwing the floor away.
- Catch yourself on slightly bent elbows. Land quietly, not stiff-jointed.
- Add a clap only when height and landing stay effortless.
Mental models
- Practice pop-offs without a clap first.
- Soft surface or rubber floor reduces impact.
- Low reps, full rest. Treat it like power work.
Common mistakes
- Leading with the hips before the chest, creating a snake-like motion.
- Landing with locked elbows.
- High volume when fatigue makes landings sloppy.
