You've probably tried the explosive pushup before as a "clapping pushup" thanks to Rocky (and every other boxing movie released in the past 30 years). But here's what you may not know about the move: You don't need to clap, and you don't need to do 100 in a row to see results.

To build up your endurance, you only have to perform 10 seconds of explosive pushups with 45 seconds of rest, says Bill Hartman, P.T., C.S.C.S., the co-owner of Indianapolis Fitness and Sports Training and creator of The Russian Fat-Loss Secret workout. Do that three to five times, rest five minutes, then repeat.

How does it work? When you perform multiple sets, you'll develop your fast-twitch fibers' aerobic capabilities. "This allows guys to work at a higher intensity for a longer period of time before they reach the point of fatigue," says Hartman. (Run stronger, recover faster, live healthier, and perform better with The Paleo Diet.)

Watch the video below to see how do the explosive pushup with perfect form.

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