A Muay Thai explosive push-ups routine helps to develop your chest, shoulders, and triceps muscles. On top of that, support required from other muscles during this bodyweight exercise results in a wider range of movement and activation of different parts of muscles.
Explosive movement is especially effective for training fast-twitch muscle fibers, which have the greatest potential for size and strength gains. Push-up is a great bodyweight exercise and it is very good at increasing punching power.
Types of explosive push-ups:
Wide grip push-ups:
this is your regular, classic press up. It puts more emphasis on your chest. To perform it, place your hands wider than shoulder-width apart and perform a push-up.
Repeat until you can't lift your body up. Every single push up performed under extreme physical stress counts as double since this way you are pushing your physical limits to the next level.
It shapes your chest and your shoulders. To perform the exercise twist your body and raise one of your hands straight up. The weight of your body should rest on your other hand.
You don't do a press up with the other hand, just hold it straight. Repeat for the other arm.
allow you to work on one side of your chest. It expands your chest and puts emphasis on triceps, shoulders, and abs.
jumping staggered push-up: I prefer this version of a staggered push-up since it is more effective. It is more demanding but the results are worth the extra effort it takes to complete it.
It works the same set of muscles as a regular staggered push-up but with a double effect.
Diamond push-up [narrow grip pushup]
works best for developing your triceps muscle. Place your hands together so your palms form a diamond-like shape. Once your hands are in place, perform a push-up.
Advanced Muay Thai explosive push-ups:
One hand push-up:
this one is a challenge. It requires a lot of strength and stability to perform. Place your hand behind your back and lower your body to the ground and do a press-up.
It is not easy and before you do it you will most likely have to do a lot of regular push-ups with the weights on the back to develop this kind of strength.
Front clap and back clap push-ups
are very similar to a plyometric push-up. The main difference is that when you come off the ground, you clap your hands while you’re in the air.
To make it more challenging you can try to clap your hands behind your back. Word of advice: try it on exercise mat first or put something soft under your face.
are one of the more demanding bodyweight exercises. It helps to develop your shoulders and your upper and lower abdominal muscles. With face down to the floor, extend your arms above your head and keep your legs together and straight out.
Now lift yourself up. Make sure that your body is supported only by your hands and your toes. Lower yourself back down. Repeat and enjoy the progress.
When you get to the point where you can do almost countless classic push-ups without breaking the sweat you may consider to load it up a little.
Add some extra resistance by firmly placing a weight on your back to take your exercise to a new level.
Push-ups are a cornerstone of a bodyweight workout routine. The best thing about them is that you don't need any fancy equipment to perform them.
It is a simple exercise yet you can make it more challenging: 10 more reps when you're already tired, one-hand pushup, added weight, etc. Push-ups offer great physical gains over time.