Plyometric Push-Up
Also known as: Plyo Push-Up, Explosive Push-Up, Power Push-Up
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Description
Perform a push-up with an explosive press that briefly lifts both hands off the floor. Keep the body aligned from head to heels and bend the elbows as the hands land back in place. This bodyweight pressing movement develops upper-body power and controlled absorption of the landing, without a clap.
How to Perform
- Start in a high plank with your hands slightly wider than shoulder width, arms straight, legs extended, and your body in a straight line from head to heels.
- Brace your stomach, squeeze your glutes, and keep your neck neutral by looking slightly ahead of your hands.
- Lower your chest toward the floor by bending your elbows, keeping them angled about 30 to 45 degrees from your body.
- Push through your palms as forcefully as possible to drive your upper body away from the floor.
- Allow your hands to leave the floor briefly, then prepare to absorb the landing with soft elbows.
- Land with your hands in the same position, bend your elbows to cushion the impact, and immediately move into the next repetition.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Start in a strong high-plank position with your hands slightly wider than shoulder width, your body in one line from head to heels, and your core and glutes braced.
- Drive forcefully through the floor to lift your hands off the ground. Think about pushing the floor away fast, not just trying to jump high.
- Use a small hand lift at first. Quality and controlled landings matter more than height or clapping.
- Stop the set when you can no longer land quietly and maintain a stable plank. Fatigue can increase stress on the wrists, elbows, and shoulders.
- Perform these early in your workout while you are fresh, using low to moderate repetitions with full rest between sets to maintain power.
Common Mistakes
- Flaring the elbows straight out to the sides instead of keeping them slightly angled back
- Lowering only a few centimeters and skipping a controlled full range of motion
- Dropping the chest too quickly and losing tension at the bottom
- Pushing off unevenly, causing one shoulder or hand to take more load
- Landing with locked elbows instead of absorbing the landing with soft elbows
- Landing with the hands too far forward or too wide, which can stress the shoulders
- Allowing the head to jut forward instead of keeping the neck neutral
Recommended Exercises
Explore exercises related to Plyometric Push-Up for chest training and similar movement patterns.
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