Smart Workout Diary

Plyo Push-Up

The plyometric push-up is an explosive bodyweight push-up in which the hands leave the floor during the upward phase. It primarily trains the chest, triceps, and shoulders while developing upper-body power, pressing strength, and coordination.

Demonstration

Plyo Push-Up — demonstration 1
Plyo Push-Up — demonstration 2

Instructions

  1. Start in a high plank with hands slightly wider than shoulder width, arms straight, and legs extended behind you.
  2. Brace your abdomen and keep your body in a straight line from head to heels; look slightly ahead of your hands.
  3. Lower your chest toward the floor under control, keeping your elbows angled back rather than flared straight out.
  4. Press forcefully through both palms to propel your upper body upward until your hands leave the floor.
  5. Land softly with elbows slightly bent, absorb the impact, and immediately regain a stable plank before beginning the next repetition.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Plyometric
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Prioritize the landing: keep the elbows soft and land with both hands at the same time.
  2. Maintain a rigid plank; do not let the hips sag, pike upward, or rotate during the jump.
  3. Use only as much explosive force as you can control. Stop the set if your landing becomes noisy, uneven, or painful.
  4. Exhale as you push explosively and inhale as you lower under control.
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