Smart Workout Diary

Plyometric Push-Up

The plyometric push-up is an explosive 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 pushing power and coordination.

Demonstration

Demonstration: Plyometric Push-Up

Instructions

  1. Start in a high plank with your hands under or slightly wider than your shoulders, legs extended, and body in a straight line.
  2. Brace your trunk and lower your chest toward the floor with control, keeping your elbows angled rather than flared straight out.
  3. Press forcefully through your palms to propel your hands off the floor while maintaining a rigid body line.
  4. Land softly with bent elbows, absorb the landing under control, and immediately return to the bottom position.
  5. Reset your body position before each repetition and stop when you can no longer land with control.
Muscle Group
Chest
Other Muscle Groups
Triceps, Shoulders
Type
Plyometric
Mechanics
Compound
Movement Patterns
Horizontal Push
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Build a controlled standard push-up before using an explosive takeoff.
  2. Keep your hips from sagging or rising ahead of your chest during the press.
  3. Use a lower explosive effort if needed so that every landing remains quiet and controlled.
  4. Leave space around your hands and use a stable, non-slip surface.
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