Alternating Explosive Push Ups
This chest exercise mainly works your middle chest, with help from your upper chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
8-20
How to do Alternating Explosive Push Ups
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.
Muscles worked
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
