Plyo Push-Up
Explosive power! Propel your push-ups to the next level with plyometrics. Build upper body strength & agility.
The Plyo Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and back. No equipment needed: it uses just your bodyweight.
Plyo Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)
Plyo Push-Up Variations and Alternatives
How to do the Plyo Push-Up
Start in a standard push-up position with your hands slightly wider than shoulder-width apart and your body forming a straight line from your heels to your head.
Lower your body towards the floor by bending your elbows, keeping your core tight and back straight.
Explosively push up from the ground, propelling your hands off the floor. Aim to lift your upper body into the air.
Land softly with your hands back on the floor and immediately lower yourself into the next push-up, maintaining a controlled and continuous motion.
Repeat the plyo push-ups for the desired number of repetitions or until you can’t maintain proper form.
Safety Tips: - Warm up your muscles with dynamic stretches before performing this exercise. - Land with bent elbows to absorb the impact and protect your joints. - If you're unable to maintain proper form or experiencing pain, stop the exercise. - Beginners should master the regular push-up before attempting the plyometric version.
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Plyo Push-Up FAQs
What muscles does the Plyo Push-Up work?
The Plyo Push-Up mainly works the chest and triceps, with help from the shoulders and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Plyo Push-Up?
None. The Plyo Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Plyo Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Plyo Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Plyo Push-Up variations and alternatives?
Similar exercises include the Aztec Push-Up, Burpee Long Push-Up Jump, Burpee Push-Up and Bodyweight Clapping Push-Up.
Training calculators
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