Explosive Push-Up
How to Do It
From a full push-up position, body braced, lower with control, then press up as fast and forcefully as possible — driving the hands hard into the floor so the press is explosive (the hands may leave the floor slightly). Reset and repeat with intent on every concentric. Keep the hips level and core tight.
Why It Works
Maximizing concentric velocity recruits high-threshold motor units and trains rate of force development in the pressing muscles; emphasizing intent-to-move-fast builds explosive pushing power even without a full plyometric catch.
Hockey Transfer
Develops the fast, forceful upper-body push used to shove off opponents and the boards and to win the first contact in a battle; trains the nervous system to express strength quickly.
Coaching Cues
- "Drive the floor away fast"
- "every press explosive"
- "stay tight, hips level"
Common Mistakes
Pressing slowly (no intent); hips sagging; sacrificing range to go faster
Progression / Regression
hands leave the floor / plyo or clap push-up
standard push-up with fast intent or from the knees
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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