Chest · Bodyweight
Explosive Push-up
How to do the explosive push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Set up in a push-up position with hands under your shoulders and your body in a straight line. Lower your chest toward the floor under control, then press up explosively so your hands leave the ground. Land softly with bent elbows and immediately flow into the next rep.
- 1Feel an explosive drive through your chest, shoulders, and triceps
- 2Keep your core tight and hips level so power transfers through the body
- 3Absorb the landing softly with bent elbows before the next rep
Common mistakes
- Avoid letting your hips sag or your head crane forward
- Don't flare your elbows excessively; keep them around 45 degrees
- Don't land with locked, stiff arms
Muscles worked
The explosive push-up mainly works the mid chest and triceps, with the upper chest, lower chest, front delts, and upper abs assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- Upper AbsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
- Internal RotatorsMinor
Kovo programs the explosive push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.