Bodyweight Explosive Push-Up
Explode up! This advanced push-up builds serious upper body power & strength. Master the basic push-up first!
The Bodyweight Explosive Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and back. No equipment needed: it uses just your bodyweight.
Bodyweight Explosive Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)
Bodyweight Explosive Push-Up Variations and Alternatives
How to do the Bodyweight Explosive Push-Up
Start by getting into a standard push-up position with your hands shoulder-width apart and back straight, aligning your head with your spine.
Lower your body to the floor by bending your elbows, keeping your core tight and maintaining a straight line with your body.
Push up with enough force to lift your hands off the ground. This is the explosive part of the movement, and it requires strength and speed.
Land softly back on your hands with your elbows slightly bent to absorb the impact and immediately lower yourself into the next push-up.
Repeat the exercise for the desired number of repetitions and sets or for a set period.
Ensure you maintain proper form throughout the exercise, keeping your core engaged to avoid any strain on your lower back.
Remember, this is an advanced variation of the push-up and should be performed with caution. It's important to master the basic push-up before attempting explosive push-ups to reduce the risk of injury.
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Bodyweight Explosive Push-Up FAQs
What muscles does the Bodyweight Explosive Push-Up work?
The Bodyweight Explosive Push-Up mainly works the chest and triceps, with help from the shoulders and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Bodyweight Explosive Push-Up?
None. The Bodyweight Explosive Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Explosive Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Explosive Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Explosive Push-Up variations and alternatives?
Similar exercises include the Aztec Push-Up, Barbell Explosive Bench Press, Burpee Long Push-Up Jump and Burpee Push-Up.
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