Plyometric Push-Up
Primary
Chest
Secondary
Triceps, Shoulders, Core
Equipment
Bodyweight
Difficulty
Advanced
Type
Push
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An isolation exercise that lets you focus on one muscle group, the Plyometric Push-Up targets your chest through a pushing movement pattern. Use for power development and athletic training.
Everything You Need to Know About the Plyometric Push-Up
The Plyometric Push-Up is a advanced exercise exercise that targets your Chest (pectoralis major). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for power development and athletic training. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes seeking explosive power. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Plyometric Push-Up work?
Primary
Secondary
Stabilizers
Step-by-step: Plyometric Push-Up
- 1
Start in a standard push-up position.
- 2
Lower your body down with control.
- 3
Explosively push up so your hands leave the ground.
- 4
Land softly with slightly bent elbows.
- 5
Immediately lower into the next rep.
- 6
Maintain proper body alignment throughout.
What are the best tips for the Plyometric Push-Up?
Master regular push-ups before attempting.
Focus on explosive power from the chest.
Land softly to protect your wrists.
Keep your core tight throughout the movement.
Mistakes to watch for on the Plyometric Push-Up
Landing with locked elbows.
Letting your elbows drift wide during the Plyometric Push-Up shifts load onto your shoulder joint instead of your Chest (pectoralis major). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Letting hips sag during the movement.
Losing hip position during the Plyometric Push-Up shifts the loading pattern away from your Chest (pectoralis major) and can compress your lower back. Stay planted and let your Chest (pectoralis major) do the work.
Not generating enough power to leave ground.
A compromised back position during the Plyometric Push-Up puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Poor landing mechanics causing wrist strain.
A poor grip during the Plyometric Push-Up limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Who should do the Plyometric Push-Up?
Advanced athletes seeking explosive power.
How to Program the Plyometric Push-Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 5-8 reps. Rest 90-120s.
What are good alternatives to the Plyometric Push-Up?
Other Variations
- Clap Push-Up
- Superman Push-Up
- Depth Jump Push-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Plyometric Push-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Warm up thoroughly before performing.
- Stop if you experience wrist or shoulder pain.
- Perform on a padded surface if possible.