Contact Us

How To Do Explosive Push Ups With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

Loading
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_EXPLOSIVE_PUSH_UPS.jpg" } }, "headline":"How To Do Explosive Push Ups With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do Explosive Push Ups With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_EXPLOSIVE_PUSH_UPS.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>At Warrior Made, we’re all about helping you create a simple, sustainable, and effective exercise program that you can do without a fancy gym membership or expensive gear. One of the most powerful compound moves out there is one we bet you’re already familiar with—the pushup. There are a bunch of variations on the pushup, and here we’re going to teach you one that will take your pushup game to the next level: the explosive pushup.</p> <p>This move starts out the same as your ordinary pushup. Get down on the floor and put yourself in a tabletop position with your hands directly underneath your shoulders. Come up onto your toes to form a plank, creating a straight line all the way from your head to your feet. Bend your elbows to drop to the floor—like you would for a normal pushup. Now rather than just pushing yourself back up to the plank position, press hard through your arms and explode upwards. Allow your hands and torso to leave the ground briefly before landing softly and immediately start the next repetition. Besides hitting your chest and core like a normal pushup, that explosive movement is going to build strength in your arms and the muscles of your armpits.</p> <p>Beginners can modify this move by doing the explosive couch pushup. Place your hands on a couch and follow all the same steps you would to perform the explosive couch pushup. If you’re not quite ready to make the leap to that explosive movement, get started with a classic couch pushup. This move is nearly identical to the explosive version, but you simply press yourself back up to the plank position as you would for a normal pushup. Both these exercises are great options for starting to build the strength you’ll need to test out more challenging variations.</p> <p>Once you’ve perfected your explosive pushup, you’ll be ready to tackle the advanced feet on couch explosive pushup. Stand facing away from your couch then place your hands on the floor directly under your shoulders and bring your feet up so they’re planted on your couch. From this decline position, perform an explosive pushup. Bringing your feet up onto the couch shifts the focus to your upper pec muscles allowing you to build even strength and tone in your chest.</p> <p>First, let’s learn how to perform the explosive pushup with perfect form.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Start in a plank position with your hands directly underneath your shoulders. Press your toes into the ground.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/explosive-push-up-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/explosive-push-up-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/explosive-push-up-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/explosive-push-up-LR-1.jpg" class="img-fluid" alt="explosive-push-up-1"> </picture> <li>Bend your elbows to drop yourself down to the floor as far as you can comfortably.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/explosive-push-up-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/explosive-push-up-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/explosive-push-up-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/explosive-push-up-LR-2.jpg" class="img-fluid" alt="explosive-push-up-2"> </picture> <li>Press through your hands and explode upwards, letting your hands and body leave the ground.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/explosive-push-up-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/explosive-push-up-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/explosive-push-up-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/explosive-push-up-LR-3.jpg" class="img-fluid" alt="explosive-push-up-3"> </picture> <li>Land softly and go immediately into the next pushup.</li> <li>Continue repeating until you’ve reached the desired number of repetitions.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>As with all pushups, keep your hands active during this move. Press the balls of your hands into the ground and grip the floor with your fingers almost like the ground is a piece of paper you’re trying to crumple. After you explode upwards, land and grip the floor again immediately. This will help to strengthen and protect your wrists while activating your arm muscles.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/explosive-push-up-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/explosive-push-up-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/explosive-push-up-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/explosive-push-up-LR-4.jpg" class="img-fluid" alt="explosive-push-up-4"> </picture> <li>Squeeze your glutes tight to form the perfect plank position. Be careful not to let your back sag downwards or your butt point upwards.</li> <li>Keep your elbows as close towards your body as you can, not allowing them to flare out as you drop into the pushup. This is going to protect your shoulders and wrists while ensuring that you hit the right muscles.</li> <li>Inhale as you drop down, then exhale as you explode upwards. Try imagining that your breath is propelling you off of the ground.</li> <li>Focus on landing softly and descending through your elbows each time you hit the ground. Landing hard puts you at risk for injuring your joints—particularly in the elbows and wrists—so keep the movement soft and fluid.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The explosive pushup is a metabolically challenging move that requires a lot of strength and stamina. Take your time with it and don’t be afraid to stop and reset if you fall out of your rhythm. The key is to focus on getting your form right first, then building intensity as you get more comfortable. Follow the cues we’ve offered here to get the most out of your explosive pushups.</p> <p>Again, if you’re not quite ready for the explosive pushup, try this modification out. Place your hands on a couch or chair and do the exact same movement. You can make it even simpler by foregoing the explosive element to perform a normal couch pushup. These moves will help you to build the stamina you’ll need to succeed at more challenging variations.</p> <p>When you’ve finally mastered the explosive pushup, try making it a little more difficult for yourself! Put your feet up on the couch and your hands on the floor. The feet on couch explosive pushup is not only a harder—and more rewarding—move, but it’s also going to target different muscles, leading to improved strength throughout your whole chest.</p> <p>You’ve got all the information you need to perform the perfect explosive pushup, so what are you waiting for? Try adding a few sets to your next workout or, better yet, do a few repetitions the next time you watch TV on the couch.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-feet-on-couch-explosive-push-ups/">Feet On Couch Explosive Pushups</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-explosive-couch-push-ups/">Explosive Couch Pushups</a>.</p> </section> </article>

Previous Post

Back to Exercise

Next Post