Explosive Push-ups

01 Steps

1. 1 Start in a standard push-up position with hands slightly wider than shoulders.
2. 2 Lower in a controlled manner to the bottom of the movement.
3. 3 Push explosively so your hands leave the floor.
4. 4 In the air, keep your body braced. You can clap your hands if you wish.
5. 5 Land with elbows slightly bent to absorb the impact. Flow directly into the next rep.

02 Tips

• ✓ Start with explosive push-ups without the clap: just push hard enough for your hands to barely leave the floor.
• ✓ Work on a soft surface (mat, grass) to protect your wrists on landing.
• ✓ Quality over quantity: 5 clean explosive reps are worth more than 10 sloppy ones.

03 Common mistakes

• ✗ Landing with straight arms: always absorb the impact with slightly bent elbows.
• ✗ Losing core tension in the air: your core must stay locked during the entire flight phase.
• ✗ Too much fatigue: this is a power exercise, not an endurance one. Keep rest periods long.

04 If you struggle

• → Do fast standard push-ups, pushing hard without actually leaving the floor.
• → Practice the incline explosive version (hands on a surface).
• → Make sure you can do 15 standard push-ups before attempting the explosive version.