Plyo Push-up

Plyo Push-up

The plyo push-up is the explosive version of the classic push-up. By pushing hard enough for the hands to leave the ground, this exercise develops upper body pushing power through the stretch-shortening cycle of the pectorals, deltoids, and triceps. It is the foundational upper body plyometric exercise.

Anatomy Targeted

The pectorals (pectoralis major) are the primary drivers of the explosive push phase. The anterior deltoids assist with shoulder flexion. The triceps produce rapid elbow extension. The serratus anterior stabilizes the scapulae. The trunk muscles (abdominals, erectors) maintain body rigidity during takeoff and landing. The wrists and forearms absorb the landing impact.

Step-by-Step Execution

1. Assume a classic push-up position: hands under shoulders, body aligned from head to feet.
2. Lower in a controlled manner by flexing the elbows until the chest nearly touches the floor.
3. Push explosively so that the hands clearly leave the ground.
4. Keep the body braced and aligned during the flight phase.
5. Land on the palms with elbows slightly bent to absorb impact.
6. Immediately chain into the next descent.

Sets and Reps

4 sets of 6 to 8 reps. Rest 90 seconds to 2 minutes between sets. Takeoff quality is more important than rep count.

Safety Warnings

• Master the classic push-up perfectly (minimum 20 clean push-ups) before attempting the plyometric version.
• Practice on a mat or semi-soft surface to protect wrists.
• Do not let the hips sag: strict trunk bracing mandatory.
• Warm up wrists, elbows, and shoulders before starting.
• Contraindicated with wrist, elbow, or shoulder pain.
• Start from knees if the full version is too challenging.

Progressions

• Level 1: Explosive push-up from knees (hands leave ground).
• Level 2: Standard plyo push-up (feet on ground).
• Level 3: Plyo push-up with clap (see clap push-up).
• Level 4: Plyo push-up on medicine ball or with feet leaving ground (superman push-up).

Target Audience

Intermediate athletes who have mastered the classic push-up. Excellent for boxers, rugby players, martial artists, and any athlete requiring rapid pushing power. Also beneficial for throwers (javelin, shot put) and swimmers.