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Plyo Push Up

An explosive push-up where the hands leave the floor, training upper-body power and reactive strength with just bodyweight.

ChestBodyweightExplosive horizontal press
GoLightWeight mediaplyo-push-up

Demonstration coming soon

Primary

Pectoralis major

Secondary

Anterior deltoidsTricepsCore

Equipment

Bodyweight

Pattern

Explosive horizontal press

Setup

  1. 01Set up in a strong push-up plank: hands under shoulders, body in one line.
  2. 02Grip the floor with spread fingers.
  3. 03Brace the trunk and squeeze the glutes.
  4. 04Warm up with regular push-ups before the first explosive rep.

Execution

  1. 01Lower quickly but under control to just above the floor.
  2. 02Drive up as hard as possible so the hands leave the ground.
  3. 03Land with soft elbows, absorbing into the next descent.
  4. 04Reset the plank line and repeat with full intent.

Checkpoints

  • -The body rises as one rigid unit; hips and chest leave together.
  • -Landings are quiet with elbows flexing to absorb.
  • -Height stays consistent across the set.
  • -Plank line never sags between reps.

Common mistakes

  • -Snaking up with hips lagging behind the chest.
  • -Landing on locked elbows.
  • -Grinding out slow reps that no longer leave the floor.
  • -Doing plyo work at the end of a session on fried triceps.

Programming notes

  • -Use 3 to 5 sets of 3 to 6 reps with full recovery, early in the session.
  • -End the set as soon as the hands stop clearing the floor crisply.
  • -Regress to incline or kneeling plyo push-ups if landings are harsh.

Related exercises

Clap Push Up

Bodyweight / Chest

Drop Push Up

Bodyweight / Chest

Kettlebell Plyo Push-Up

Kettlebell / Chest

Incline Push Up Depth Jump

Bodyweight / Chest

Almost there

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