Explosive Push-Up

oec:explosive-push-up

A plyometric push-up variation where the upper body is driven up with enough speed for the hands to leave the floor.

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Also called: Plyometric Push-Up, Plyo Push-Up, explosive push ups

How to do it

Assume a high plank position with your hands placed slightly wider than shoulder-width apart.
Position your feet hip-width apart and squeeze your glutes and core to create a rigid, straight line from head to heels.

Lower your chest under control toward the floor by flexing your elbows at roughly a 45-degree angle to your body.
Just before your chest touches the floor, reverse direction and press into the ground with maximal speed.
Accelerate forcefully until your hands leave the floor at the peak of the movement.
Land softly by catching the ground with your hands and immediately bending your elbows to absorb impact into the next descent.

Inhale smoothly as you lower your body, then exhale forcefully as you explode off the floor.

Landing with stiff, locked elbows, placing high shock on the joints.: Catch the floor with soft elbows and immediately yield into the descent to absorb force.
Sagging the hips and extending the lumbar spine during the explosive drive or landing.: Brace your core and glutes firmly to maintain a neutral spine throughout the repetition.
Flaring the elbows out perpendicular to the torso.: Keep your elbows angled at roughly 45 degrees relative to your torso to protect the shoulders.

Ensure wrist and shoulder mobility are adequate before performing high-impact plyometric upper body work.

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