Explosive Push-up to Box
Explosive push-up landing hands on a low box to develop pushing power with a vertical component.
Explosive Push-up to Box
The explosive push-up to box is an advanced plyometric push-up variation that adds a vertical component to the pushing movement. By pushing from the floor and landing hands on a low box, the athlete develops greater pushing power than a standard plyo push-up, with precise trajectory control.
Anatomy Targeted
The pectorals (pectoralis major, clavicular head) produce the explosive push with a slightly upward direction. The anterior deltoids contribute to body elevation. The triceps provide rapid elbow extension. The serratus anterior protracts the scapulae for landing stability. The abdominals and transverse abdominis maintain trunk rigidity during flight and elevated landing.
Step-by-Step Execution
- Assume a push-up position facing a low box (15-25 cm), hands on the floor.
- Lower into a classic push-up, chest close to the ground.
- Push explosively to fully leave the ground.
- Guide your hands to land on the box, elbows flexed to absorb impact.
- Absorb the impact in a high push-up position on the box.
- Push back off the box to the floor and repeat.
Sets and Reps
3 sets of 5 reps. Rest 2 minutes between sets. Landing precision is as important as push power.
Safety Warnings
- Advanced exercise: perfectly master the standard plyo push-up before attempting this variation.
- Use a stable, non-slip box.
- The box should not be too high: 15-25 cm is sufficient.
- Wrist injury risk if hands miss the box. Focus on precision.
- Carefully warm up wrists and shoulders.
- Practice with a mat around the box in case of falls.
Progressions
- Level 1: Standard plyo push-up (hands leave ground, land in same spot).
- Level 2: Explosive push-up to very low box (10-15 cm).
- Level 3: Explosive push-up to standard box (20-25 cm).
- Level 4: Alternating explosive push-up floor-box-floor (up and down).
Target Audience
Advanced athletes with excellent plyo push-up mastery. Suited for boxers, rugby players, American football players, and CrossFit practitioners. An exercise of choice for developing pushing power in a slightly inclined plane, replicating many sporting gestures.