Build Power with Alternating Explosive Push Ups

Alternating Explosive Push Ups

Rep Range

8-20

Hints

Start in a standard push-up position. Lower down, then explosively push up, lifting both hands off the ground. Quickly alternate hand placements wider and narrower with each rep.

Common Mistakes

Avoid letting hips sag. Ensure a controlled descent and land softly after each explosive push.

Breathing

Inhale on descent; exhale explosively during the push-up.

Muscle Focus

Primary Muscles

Middle Chest

Secondary Muscles

Upper Chest, Lower Chest, Shoulders, Triceps, Core, Serratus Anterior

Tertiary Muscles

Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Lower Body