Explosive Knee Tucks Pushups on 2 Benches
Explosive push-up with knee tucks performed between two benches for high-intensity power and core demand.
ChestAdvancedPlyometricCompound
At a glance
| Muscles worked | Primary: chest & core. Secondary: shoulders, triceps, hip flexors |
|---|---|
| Muscle group | Chest |
| Difficulty | Advanced |
| Type | Plyometric · Compound |
| Sets & reps | 4 sets × 6-10 reps |
| Estimated calories burned | ~34 kcal |
How to do it
- Set up in a push-up position with hands on two parallel benches.
- Lower into a push-up, then explode upward while tucking the knees.
- Land softly and immediately prepare for the next rep.
- Keep the core braced throughout.
- Complete 4 sets of 6-10 reps.
Equipment
- Two Benches
Coaching tips
Benefits
Explosive push-up with knee tucks performed between two benches for high-intensity power and core demand.
Common mistakes
Avoid sagging the hips or landing without control.
Make it harder
Increase speed or add a clap.
Make it easier
Perform regular push-ups or remove the knee tuck.
Breathing
Exhale explosively on the push and tuck.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.