Plyo Push-Up

Muscles worked

Setup

1. Begin in a standard high plank position with hands placed slightly wider than shoulder-width.
2. Stack your shoulders directly over your wrists and extend your legs with feet hip-width apart.
3. Brace your core and squeeze your glutes to ensure your body forms a straight line from head to heels.

How to do it

1. Lower your chest toward the floor with control, inhaling as you descend.
2. From the bottom, explosively drive through your palms to propel your upper body off the ground as you exhale forcefully.
3. Land softly with slightly bent elbows to absorb the impact and immediately begin the next descent.
4. Maintain a fast, rhythmic tempo to maximize power output.

Form checklist

• Land with 'soft' elbows to protect the joints and absorb force.
• Keep the core braced to prevent the lower back from arching or hips from sagging.
• Maintain a neutral spine by looking at a spot on the floor about 6 inches in front of your hands.
• Ensure your chest, not your face, is the closest part of your body to the floor during the descent.

Pro tips

• Focus on 'pushing the floor away' with maximum intent to maximize the height of the jump.
• Minimize the time spent on the floor between reps to utilize the stretch-shortening cycle for more power.

Make it harder

• Perform a clap in mid-air before landing to increase the required hang-time and power.
• Elevate your feet on a bench or step to shift more weight onto the upper chest and shoulders.

Frequently asked

What muscles does the plyo push-up work?

The plyo push-up primarily targets the pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the plyo push-up?

The plyo push-up requires no equipment — just your body weight.

Is the plyo push-up good for beginners?

The plyo push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps