Isometric-Explosive Pushup

The isometric-explosive pushup is an advanced progression of the standard pushup in which the hands are pushed off the ground. This exercises increases power and endurance demands, strengthening the entire body.


  1. 5_A
    Get in the standard pushup position with your hands slightly wider than shoulder-width apart.
  2. Isometric-Explosive Pushup
    Keeping your core tight, slowly lower your body to the ground with your elbows tucked closely to the body. Once your chest is about two inches off the ground, pause and prepare to push back up.
  3. 5_C
    Push back up explosively so that your elbows fully extend and your hands come off of the ground. Land softly.

Trainer’s Tips

  • Do not hyperextend the neck. Maintain a long, neutral spine.
  • Avoid moving hips out of alignment. Instead, keep your core tight and back flat throughout the movement.