Description:
The plyometric push-up is an explosive push-up where you press hard enough for your hands to leave the floor. It trains upper body power and fast twitch recruitment, and is best suited to lifters who already have strong, controlled push-ups.
Benefits:
- Builds strength in the chest, shoulders, and triceps.
- Builds upper body power and explosive strength.
- Trains the core to stay braced.
- Requires minimal equipment.
- Carries over to barbell and dumbbell pressing.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Advanced |
Muscles:
Primary Muscles
- Pectoralis Major
- Anterior Deltoid
- Triceps Brachii
Secondary Muscles
- Serratus Anterior
- Abdominals and Core
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Set up in a standard push-up position with your hands under your shoulders and core braced.
- Lower your chest toward the floor under control.
- Press up as explosively as possible so your hands leave the floor.
- Land softly with slightly bent elbows to absorb the impact.
- Reset your position and brace before the next rep.
- Repeat for low, crisp reps rather than long fatiguing sets.
Common Mistakes:
- Letting the hips sag or pike up.
- Flaring the elbows straight out to the sides.
- Using a partial range of motion.
- Losing the core brace through the rep.
- Dropping the head instead of keeping the neck neutral.
- Landing with stiff, locked arms.
Variations:
- Standard Push-Up
- Diamond Push-Up
- Wide Push-Up
- Weighted Push-Up
Safety Tips:
- Keep your body in a straight line with the core braced.
- Use a full range of motion on every rep.
- Stop if you feel wrist or shoulder pain.
- Progress the difficulty gradually.
- Master strict bodyweight push-ups before attempting plyometric reps.
- Land softly and stop the set when power drops off.
Additional Information:
Push-up variations let you train pressing strength anywhere. Adjusting hand position, height, or added resistance changes the difficulty and the emphasis between the chest, shoulders, and triceps.
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