- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- Force TypePush (Bilateral)
- Experience LevelAdvanced
- Secondary Muscles
Abs, Shoulders, Triceps
Target Muscle Group
Plyometric Push Up Overview
The plyometric push up is an advanced variation of the push up and an exercise used to target the pushing muscles of the upper body (chest, triceps, and shoulders).
The plyometric push up is an excellent exercise for training power and explosiveness. They can be performed with or without an added clap while your hands are off the ground.
Plyometric Push Up Instructions
- Assume a quadruped position on the floor with your hands under your shoulders, toes tucked, and knees under hips.
- Extend one leg at a time and assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
- Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
- Descend until the upper arms are parallel or your chest touches the floor.
- Push back forcefully to the starting point by dynamically extending the elbows and driving your palms into the floor. Your goal is to make your hands lose contact with the floor.
- Repeat for the desired number of repetitions.
Plyometric Push Up Tips
- Your arms should resemble an arrow in the bottom position, not a “T”.
- Your spine should remain rigid throughout the entire exercise, think of the push up as a moving plank.
- Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
- Keep the chin down and don’t look forward.
- Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
- Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
- Think about trying to push yourself as far away from the floor as possible.