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Explosive Pushups: Master the Art of Power and Performance

ByMike Collins

Pushups: they’re the cornerstone of any solid fitness routine, but what if you could take that standard move to the next level? Enter explosive pushups—a dynamic, high-intensity variation that amps up your chest, arms, and core workout. Not only do they boost strength, but they’re also a key move for athletes looking to increase speed, power, and endurance.

Ready to explode your way to stronger, more powerful pushups? Let’s dive in and break it down step by step.

Certified personal trainer demonstrating explosive pushups

Explosive pushups are like launching your body off the ground with the force of a rocket—raw power meets perfect timing. Every push sends you airborne, forcing your chest, triceps, and shoulders to explode with strength and speed. It’s a high-intensity move that flips the script on traditional pushups, turning each rep into a dynamic burst that builds power, coordination, and upper-body resilience. You’re not just pushing up—you’re pushing beyond your limits with every explosive rep.

What Are Explosive Pushups? (The Basics You Need to Know)

Explosive pushups aren’t your average pushup. They’re designed to generate power, allowing you to push off the ground with speed and force. The key difference? The explosive movement. You’re not just pushing your body up—you’re launching it, training your muscles to fire quickly and with maximum force. The end result? Greater upper body strength, better athletic performance, and an upgraded chest.

Key Benefits:

  • Increased power: Explosive pushups enhance fast-twitch muscle fibers, increasing your strength.
  • Core and arm activation: Your arms, chest, and core get a deep burn.
  • Improved athleticism: Think quicker sprints, stronger jumps, and better overall body control.

How Do Explosive Pushups Improve Your Strength?

These aren’t just for show; explosive pushups are the real deal when it comes to building functional strength. If you’re trying to boost your bench press or increase your sprinting speed, these bad boys should be on your list. Here’s how they make a difference:

  • Increased muscle recruitment: The rapid, forceful movement engages more muscles in a shorter period of time.
  • Improved muscle endurance: Performing quick, repeated reps builds endurance in your muscles, allowing them to perform better for longer.
  • Enhanced neuromuscular efficiency: Your brain becomes better at coordinating your muscles to generate power.

Types of Explosive Pushups to Take Your Training to the Next Level

You’ve got options. There’s no one-size-fits-all explosive pushup, so experiment and find what fires you up. Here are some of the most effective variations you can add to your routine:

1. Clap Pushups

The classic choice. You push off the ground with enough force to clap your hands before returning them to the floor.

  • Muscles targeted: Chest, shoulders, triceps.
  • Key benefit: Builds upper body strength and power.

2. Plyometric Pushups

Similar to clap pushups, but instead of clapping, your hands come off the ground and you can perform a variety of movements (like touching your chest or knees).

  • Muscles targeted: Chest, triceps, core.
  • Key benefit: Boosts explosive power and coordination.

3. Explosive Pushup to Box

Push yourself off the ground and land your hands on a box or elevated surface before pushing back to the floor.

  • Muscles targeted: Chest, shoulders, arms.
  • Key benefit: Increases shoulder stability and upper body power.

4. Medicine Ball Pushups

Place a medicine ball beneath one hand, then explosively switch hands, using the ball as leverage.

  • Muscles targeted: Core, chest, shoulders.
  • Key benefit: Engages stabilizing muscles for increased balance and coordination.

Performing Explosive Pushups Properly (Step-by-Step Tutorial w/ Video)

Proper form isn’t just for safety—it’s your secret weapon for getting the most out of explosive pushups. Here’s the breakdown:

1. Get into Position

Start in the traditional pushup position: hands slightly wider than shoulder-width, body in a straight line from head to heels.

2. Brace Your Core

Engage your core muscles to keep your body straight and stable. Think of pulling your belly button towards your spine.

3. Push with Power

As you push up, explode off the ground with as much force as you can. You should be getting air under your hands. Don’t just push—launch.

4. Land Softly

When you land, your hands should make a soft contact with the floor. Try to cushion the impact rather than slamming down hard.

5. Repeat

Reset and continue with controlled, explosive movements.

Safety Tips for Explosive Pushups (Prevent Injuries)

Explosive movements can come with a higher risk of injury, especially if you’re new to the game. Here’s how to stay safe while still pushing yourself to the max:

  • Warm-up: Always start with dynamic stretches and warm-up sets to prepare your joints and muscles.
  • Avoid sloppy form: Maintain proper pushup form throughout the entire movement.
  • Don’t overdo it: Start slow with a few reps and gradually increase intensity to avoid strain.
  • Use wrist supports: Explosive movements can put stress on your wrists. Use wrist wraps if necessary.

Explosive Pushups for Athletes: Speed, Power, and Agility

Athletes, listen up: explosive pushups are your go-to move for increasing upper body strength while improving agility. Whether you’re on the court, field, or track, these pushups give you the edge.

  • Basketball players: Explosive pushups help with vertical jumps and fast transitions.
  • Football players: Improve your block push strength and burst speed.
  • Track athletes: Build core power for better sprinting form.

How Often Should You Do Explosive Pushups?

It’s all about balance. While explosive pushups are great, overtraining can lead to burnout or injury. Here’s a simple schedule to follow for optimal results:

  • Beginner: 2-3 times a week, focusing on form and control.
  • Intermediate: 3-4 times a week, increasing intensity and reps.
  • Advanced: 4-5 times a week, incorporating explosive pushups into a high-intensity interval training (HIIT) session.

Pro tip: Pair explosive pushups with other power exercises like squat jumps, kettlebell swings, or sprint intervals for a full-body power workout.

Explosive Pushups FAQ: Everything You Need to Know

Q1: Can explosive pushups help with bench press strength?
Yes! By training your chest and arms with explosive power, you’ll improve your ability to push heavy weights.

Q2: Are explosive pushups safe for beginners?
If you’re new to pushups, start with regular pushups first, and gradually work your way up to explosive versions to build the necessary strength.

Q3: How many reps should I do?
Start with 3 sets of 5-8 reps. As you get stronger, you can increase the number of sets or reps.

Q4: Should I add weight to my explosive pushups?
Once you’ve mastered the movement and feel comfortable, you can add a weighted vest or use a medicine ball for increased resistance.

Conclusion: Unlock Your Power with Explosive Pushups

Explosive pushups are the ultimate tool for building power, improving athletic performance, and getting your body in top form. With proper technique, consistency, and the right variations, you can supercharge your pushup game and unlock new levels of strength and endurance. Ready to hit the ground running? Get explosive!