This article provides general fitness information for educational purposes. Explosive push ups workout routines may support strength and power development, but consult a qualified healthcare professional before starting any new exercise program, especially if you have injuries or medical conditions.
Why Many Push Up Workouts Stop Showing Results
A lot of people do regular push ups every day but stop seeing progress after a few weeks.
The reason is simple. Your muscles adapt quickly to the same movement.
If you want to improve upper body power and athletic strength, your muscles need a different type of stimulus. This is where an explosive push ups workout becomes useful.
Explosive movements train the muscles to generate force quickly. That helps develop strength, speed, and coordination at the same time.
What Is an Explosive Push Ups Workout
An explosive push ups workout focuses on pushing your body off the ground with speed and power.
Instead of slowly lifting your body, you push forcefully so your hands leave the floor.
This type of plyometric push up training activates fast twitch muscle fibers. These fibers are responsible for powerful movements like jumping, sprinting, and throwing.
Training these fibers can help improve:
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upper body power
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chest strength
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shoulder stability
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athletic performance
Best of all, most bodyweight explosive exercises can be done at home without equipment.
Step by Step Explosive Push Ups Workout
This beginner friendly routine takes about 12 to 15 minutes.
It focuses on power training using bodyweight.
Warm Up (3 Minutes)
Always warm up before doing explosive push up exercises.
Simple warm up routine:
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arm circles for 30 seconds
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shoulder rotations for 30 seconds
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slow push ups for 10 reps
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light chest stretch
This prepares your joints for high power movements.
Exercise 1: Basic Explosive Push Ups
This is the foundation of an explosive push ups workout.
How to do it
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Start in a normal push up position
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Lower your chest toward the floor
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Push upward as fast as possible
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Allow your hands to lift slightly from the floor
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Land softly and repeat
Recommended sets:
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3 sets
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8 to 10 reps
This movement builds upper body speed and power.
Exercise 2: Plyometric Push Ups
A stronger variation of the basic movement.
Steps
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Start in push up position
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Lower slowly
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Push explosively so your hands leave the floor
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Catch your body with controlled landing
This exercise improves fast twitch muscle activation and overall upper body explosiveness.
Beginner option: push up with small lift instead of high jump.
Exercise 3: Clapping Push Ups
This is one of the most popular explosive push up exercises.
How it works
When you push upward, you clap before landing.
Steps:
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Lower your chest toward the floor
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Push explosively upward
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Clap your hands quickly
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Catch yourself safely
This exercise trains reaction speed and coordination.
Exercise 4: Incline Explosive Push Ups
Beginners often struggle with full explosive push ups.
Using an incline helps reduce body weight pressure.
How to perform
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Place your hands on a bench or chair
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Lower your chest slowly
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Push upward quickly
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Allow hands to lift slightly from the surface
This builds upper body strength at home while reducing joint stress.
Exercise 5: Fast Push Up Training
This final movement improves push up power training.
Steps:
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Perform quick push ups
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Focus on speed during the push phase
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Control the downward movement
This builds muscle speed and endurance.
Sample Explosive Push Ups Workout Plan
Try this simple routine:
Workout Structure
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Explosive push ups: 3 sets x 10 reps
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Plyometric push ups: 3 sets x 8 reps
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Clapping push ups: 3 sets x 6 reps
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Incline explosive push ups: 3 sets x 10 reps
Rest 45 to 60 seconds between sets.
This routine improves upper body power exercises without requiring gym equipment.
Common Mistakes During Explosive Push Ups
Skipping Warm Up
Explosive exercises place more stress on joints. Always prepare shoulders and wrists.
Using Poor Landing Mechanics
Landing with locked elbows increases injury risk. Keep arms slightly bent.
Doing Too Many Reps
Power training works best with short and powerful sets.
Quality matters more than quantity.
Why Explosive Push Ups Work
Traditional strength training builds muscle slowly.
Explosive training focuses on fast force production.
Research suggests that plyometric training can improve muscle power and neuromuscular coordination. [Source: PubMed ]
By training fast twitch fibers, explosive exercises help develop:
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stronger muscle contractions
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better athletic movement
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improved reaction speed
This is why many athletes include explosive upper body workouts in their training routines.
Safety Tips
Follow these guidelines for safe training:
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start with beginner variations
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keep core muscles tight
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land softly with bent elbows
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avoid excessive repetitions
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stop if shoulder or wrist pain appears
Proper form makes explosive push ups training both effective and safe.
Practical FAQs
What are explosive push ups
Explosive push ups are plyometric exercises where you push your body off the floor with force so your hands lift from the ground. They train power, speed, and upper body strength.
Are explosive push ups good for building muscle
Yes. They activate more muscle fibers than slow push ups and can support muscle growth while improving power.
How many explosive push ups should beginners do
Most beginners can start with 3 sets of 6 to 10 repetitions and gradually increase intensity as strength improves.
Do explosive push ups improve athletic performance
Yes. They help improve power, coordination, and reaction speed which are important for sports and functional fitness.
Can I do explosive push ups every day
Explosive exercises require recovery. Performing them 2 to 3 times per week is usually enough for most beginners.
Are explosive push ups safe
They can be safe when performed with proper warm up and controlled landing technique.
What muscles do explosive push ups work
They primarily train chest, shoulders, triceps, and core muscles.
Can beginners do plyometric push ups
Yes. Beginners can start with incline variations to reduce pressure on joints.
Do explosive push ups burn fat
They increase intensity and calorie burn compared to regular push ups.
How long before results appear
Most people notice improved strength and power within three to four weeks of consistent training.
Final Thoughts
An explosive push ups workout is a simple but powerful way to build upper body strength and speed.
You do not need expensive equipment or a gym membership.
Just a few minutes of bodyweight explosive training a few times per week can help improve strength, coordination, and overall fitness.
Start slowly, focus on proper form, and increase intensity as your strength improves.
Consistency is what brings results.
