Plyometric Push Up 101 Video Tutorial
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Overview
The Plyometric Push Up is a dynamic upper body exercise primarily targeting the chest while also engaging the abs, shoulders, and triceps. This explosive movement begins in a standard push-up position, where the individual lowers their body to the ground before pushing up with enough force to propel the hands off the floor, momentarily suspending the body in the air. Upon landing, the exercise is repeated, making it an effective way to enhance power and strength in the upper body while also improving overall stability and coordination. No additional equipment is needed, as it relies solely on bodyweight, making it accessible for various fitness levels.
How to Perform
Begin by positioning yourself on all fours, ensuring your hands are aligned directly beneath your shoulders, with your toes tucked and knees positioned under your hips.
Gradually extend one leg at a time until you transition into a full push-up stance, with your body forming a straight line from head to heels, elbows fully extended, and your gaze directed downward in a neutral alignment.
Initiate the downward phase by engaging your shoulder blades and slightly bending your elbows as you lower your chest towards the floor.
Continue lowering your body until your upper arms are parallel to the ground or your chest lightly touches the floor.
Explode upwards by forcefully pushing through your palms and extending your elbows, aiming to lift your hands off the ground momentarily. This explosive movement enhances power and strength in the chest and upper body.
Once you land back in the starting position, repeat the movement for the desired number of repetitions, focusing on maintaining control and proper form throughout the exercise.
★ 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
Ensure that your arms are positioned like arrows in the bottom phase of the exercise, avoiding a “T” shape.
Maintain a straight and rigid spine throughout the movement, treating the push-up as a dynamic plank.
Activate your core by bracing your abs and tightening your glutes before lowering your body to keep your ribcage aligned.
Keep your chin tucked in and avoid looking forward during the exercise to maintain proper head alignment.
Visualize pushing your thumbs toward each other as you execute the movement; this technique can enhance engagement of the chest muscles.
Avoid allowing your head to extend forward; aim for your chest and nose to touch the floor simultaneously.
Focus on pushing yourself as far away from the ground as possible during the upward phase, maximizing the explosive nature of the exercise.
How Not to Perform
Avoid flaring your elbows out to the sides; keep them close to your body to ensure better engagement of the chest and to protect the shoulders from strain.
Don’t allow your hips to sag or lift excessively during the movement; maintain a straight line from your head to your heels to prevent lower back strain and ensure proper core engagement.
Refrain from using momentum to push yourself up; focus on explosive power generated from your chest and arms instead, which will help in maximizing muscle activation.
Do not neglect your breathing; avoid holding your breath as you perform the exercise. Instead, exhale forcefully as you push up and inhale as you lower down to maintain a steady rhythm and support muscle function.
Avoid looking forward or upwards; keep your chin tucked and gaze down towards the floor to maintain proper head and neck alignment, preventing strain and ensuring a neutral spine.
Don’t descend too quickly or without control; ensure you lower your body in a controlled manner to prevent impact on the joints and to keep tension in the target muscles.
Avoid performing the exercise on a surface that is too soft or unstable; a firm surface will provide better support and stability, allowing for more effective power generation and focus on the target muscles.
Refrain from neglecting warm-up and stretching before the workout; warming up helps prepare the muscles and joints for the explosive nature of the plyometric push-up, reducing the risk of injury.
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.
