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Chest · Body Weight
Explosive Push Ups
Explosive Push Ups is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Explosive Push Ups
- Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart and your body forming a straight line from head to heels.
- Lower your chest towards the floor by bending your elbows, keeping your core tight and your body straight.
- Push through your hands explosively to extend your arms rapidly, generating maximum force without lifting your hands off the floor.
- Lower into the next push-up with control, immediately repeating the explosive movement for the desired number of repetitions.
Form tips
- Keep your movements controlled and focus on generating power in the push without lifting off the floor.
- Breathe steadily, exhaling as you push up explosively and inhaling as you lower down.
- Focus on explosive power and control rather than speed to maximize effectiveness.
- Use a non-slip surface to prevent your hands from slipping during the exercise.
Explosive Push Ups alternatives
More pectorals exercises
Explosive Push Ups FAQ
What muscles does Explosive Push Ups work?
Explosive Push Ups mainly works the pectorals in the chest (Pectoralis Major and Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Explosive Push Ups?
None. Explosive Push Ups is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Explosive Push Ups should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Explosive Push Ups good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Explosive Push Ups burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Explosive Push Ups?
Other exercises for the pectorals include Band Push-Up, Resistance Band Assisted Push-Up, Assisted Weighted Push Up and Suspension Trainer With Grips Reverse Push-Up.
For developers
Use Explosive Push Ups in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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