Plyo Push-ups (Plyometric Push-ups)

Introduction

Plyo Push-ups, or plyometric push-ups, are the explosive version of the classic push-up. The movement involves pushing with enough force for the hands to leave the ground. This exercise develops upper body power, muscular contraction speed, and neuromuscular coordination. It is an advanced exercise requiring a solid base in classic push-ups.

Muscles Worked

Pectorals are the primary drivers of the explosive push. Anterior deltoids assist the movement. Triceps contribute to arm extension. The core maintains body alignment during the airborne phase. Forearms and hand muscles absorb the impact on landing.

Step-by-Step Execution

1. Starting position: Classic high plank, hands slightly wider than shoulders.
2. Controlled descent: Bend elbows to lower chest toward the floor.
3. Explosive phase: Push violently and quickly so hands leave the floor.
4. Airborne phase: Hands are briefly in the air. Body remains braced and aligned.
5. Landing: Land with elbows slightly bent to absorb impact. Never land with locked arms.
6. Chain: Immediately descend into the next repetition.

Recommended HIIT Protocol

• Classic sets: 4 x 6-10 reps, 90 sec rest.
• EMOM 10: 5 plyo push-ups per minute.
• Superset: 6 plyo push-ups + 10 classic push-ups x 4 sets.
• Circuit: Integrate 6-8 reps into a complete HIIT circuit.

Safety and Common Mistakes

• Soft landing: Always land with bent elbows, never locked.
• Fragile wrists: Warm up wrists carefully and use handles if needed.
• Continuous bracing: Don't let the pelvis sag during the movement.
• Progression required: Master 20 clean classic push-ups before attempting plyo.

Variations

• Clap plyo push-up: Clap hands in the air.
• Knee plyo push-up: Kneeling version for beginners.
• Box plyo push-up: Hands on an elevated surface to reduce load.
• Superman push-up: Arms and legs leave the ground simultaneously (very advanced).

Target Audience

Plyo Push-ups are intended for advanced-level practitioners. They require solid base strength and good wrist/shoulder health. Excellent for athletes requiring upper body power (martial arts, combat sports, football).