Plyo Push Up
Description
The plyometric push-up (plyo push-up) is an explosive push-up variation where you push off the floor with enough force that your hands leave the ground at the top of each rep. Some lifters add a clap mid-air. The exercise builds upper-body explosive power, fast-twitch muscle fibers, and pressing strength simultaneously.
Muscle Group
Equipment Required
Plyo Push Up Instructions
- Get into a standard push-up position with hands slightly wider than shoulder-width, body in a straight line from heels to head.
- Brace your core hard and pull your shoulders down and back.
- Lower your chest toward the floor under control by bending at the elbows.
- Lower until your chest is just above the floor. Pause briefly.
- Press up explosively with maximum force, generating enough power that your hands leave the floor at the top.
- If you can, add a quick clap mid-air. Keep your body line straight throughout the airborne phase.
- Land with soft, slightly bent elbows to absorb the impact. Immediately drop into the next descent.
- Repeat for low reps (3 to 8 per set) — power exercises lose effectiveness when fatigued. Use longer rests between sets.
Plyo Push Up Form & Visual
Plyo Push Up Benefits
- Builds explosive upper-body pressing power
- Trains fast-twitch muscle fibers
- Improves rate of force development
- Carries over to athletic movements like pushing, throwing, and punching
- No equipment needed — works anywhere
- Excellent finisher for chest workouts
Plyo Push Up Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Serratus anterior
- Core (stabilizer)
Plyo Push Up Variations & Alternatives
- Clap Push-Up
- Drop Push-Up
- Burpee with Push-Up
- Chest Tap Push-Up
- Plyo Push-Up to Box (push up onto a box)
- Triple-Clap Push-Up
- Behind-the-Back Clap Push-Up
- Single-Arm Plyo Push-Up
