Plyo Push Up Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Pectoralis Major Clavicular Head, Brachialis, Wrist Flexors, Triceps Brachii, Biceps Brachii, Deltoid Anterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Plyometric Push Up
Visualised Target Muscle Groups
Front
Back
How to: Plyo Push Up
- Start in a push-up position with hands shoulder-width apart.
- Lower your body down like a regular push-up.
- Explode upwards with enough power to lift your hands off the ground.
- Land softly and immediately go into the next repetition.
Common Mistakes
- Allowing hips to sag or rise too high.
- Landing heavily which can strain the joints.
- Not fully extending the arms at the top of the movement.
Modifications
- Perform on knees to reduce intensity.
- Use an elevated surface for hands to decrease difficulty.
Tips
- Engage your core throughout the movement.
- Land softly with bent elbows to reduce stress on the shoulders.
- Maintain a straight line from head to heels.
Plyo Push Up Alternatives
Tags
chest
strength
plyometrics
push up
upper body
explosive
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