StrengthAdvancedChestTricepsShoulders
Movement atlas
Explosive push-ups
Pompes explosives
Quick read
- Category
- Strength
- Difficulty
- Advanced
- Muscles
- Chest, Triceps
- Equipment
- Bodyweight
Description
Perform a standard push-up then push off the ground explosively at the top to develop power.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Start in a high plank on a grippy surface with hands slightly wider than the shoulders and the trunk firmly braced.
- 2Lower the chest under control, then press the floor explosively so both hands leave the ground.
- 3Replace the hands under the shoulders and absorb the landing by immediately bending the elbows before the next repetition.
Common Mistakes
- Landing with locked arms or the hands far from their starting position.
- Allowing the hips to sag during the explosive press.
- Chasing excessive airtime before the descent and landing are controlled.
Tips
- Start in a high plank on a grippy surface with hands slightly wider than the shoulders and the trunk firmly braced.
- Lower the chest under control, then press the floor explosively so both hands leave the ground.
- Replace the hands under the shoulders and absorb the landing by immediately bending the elbows before the next repetition.
Equipment
Bodyweight
Related Exercises
Progressions
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Regressions
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Equivalent Exercises
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