Plyo Push Up 101 Video Tutorial
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Overview
The Plyo Push-Up is a powerful bodyweight exercise that primarily targets the chest while also engaging the shoulders and triceps as secondary muscles. This explosive variation of the traditional push-up involves pushing through the palms with enough force to lift the hands off the ground, creating a jumping motion with the upper body. It not only builds upper body strength but also enhances power, speed, and muscular endurance. Requiring no equipment, the Plyo Push-Up is ideal for athletes or individuals looking to improve upper-body explosiveness and dynamic stability using just their body weight.
How to Perform
Begin in a high plank position with your hands positioned slightly wider than shoulder-width apart. Keep your feet together and balance on the balls of your feet. Engage your core and ensure your body forms a straight line from head to heels.
Take a deep breath in as you slowly bend your elbows, lowering your chest toward the ground with control. Keep your spine neutral and your abdominal muscles engaged to stabilize your torso.
As you exhale, explosively push through your palms, driving your body upward with enough force to lift your hands briefly off the floor. Keep your body aligned and avoid letting your hips sag or rise.
While descending, soften your elbows slightly to absorb the impact and gently catch yourself back into the starting position. Be mindful of landing with control to reduce stress on the joints.
Reset your posture, breathe, and repeat the motion for the intended number of repetitions, maintaining proper form and core engagement throughout the set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Warm up your shoulders, wrists, and chest muscles thoroughly to prevent injury from the explosive movement.
Focus on quality over quantity—perform fewer reps with maximum power and good form rather than rushing through sets.
Engage your core throughout to keep your body aligned and avoid sagging hips or an arched back.
Land softly with slightly bent elbows to absorb impact and protect your joints.
Use a soft surface like a mat to reduce stress on your wrists during takeoff and landing.
Keep your gaze slightly forward, not down, to maintain proper spinal alignment during the push.
Exhale forcefully as you explode upward to generate more power and control your breathing rhythm.
Avoid locking out your elbows at the top to maintain joint safety and constant muscle engagement.
Start with standard push-ups to build foundational strength if you’re not yet ready for the plyometric version.
Don’t let fatigue compromise your form—rest when needed to maintain proper technique and reduce injury risk.
How Not to Perform
Don’t let your hips sag or rise too high—this breaks body alignment and takes tension off your target muscles.
Avoid flaring your elbows out too wide, as this puts unnecessary stress on your shoulders and reduces chest engagement.
Don’t perform the movement too fast or without control—rushed reps increase injury risk and reduce effectiveness.
Never lock your elbows during landing—this creates joint strain and increases the chance of hyperextension.
Don’t hold your breath—improper breathing disrupts rhythm and reduces explosive power.
Avoid pushing off from your toes or rocking your body forward, as this shifts tension away from the upper body.
Don’t land with stiff arms or hands too close together, which can compress joints and strain your wrists.
Avoid performing the exercise on a hard or slippery surface, as it reduces safety and can cause wrist or shoulder injuries.
Don’t neglect warming up your upper body, especially the chest and shoulders, before starting the exercise.
Avoid continuing the set when form breaks down—fatigued or sloppy reps do more harm than good.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
