Plyo Push-up
Plyo Push-up is a beginner-level compound in the plyometrics category that primarily works the chest. It also recruits the shoulders and triceps. It is performed with bodyweight.
How to do it
- 1Move into a prone position on the floor, supporting your weight on your hands and toes.
- 2Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
- 3Descend by flexing at the elbow, lowering your chest towards the ground.
- 4At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
- 5Return to the starting position and repeat the exercise.
- 6For added difficulty, add claps into the movement while you are air borne.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.