A plyometric push-up where the hands drop from a raised surface to the floor and immediately rebound, training explosive pressing power through the chest and arms.
가슴맨몸Plyometric press
시작
끝
주동근
대흉근
협응근
전면 삼각근삼두코어
장비
맨몸
패턴
Plyometric press
준비 자세
01Set a stable box or step about 10 to 30 centimeters high.
02Take a strong plank position with hands on the box, shoulder width apart.
03Brace the trunk so the body moves as one rigid line.
04Clear the floor area beside the box where the hands will land.
수행
01Shift the hands off the box and drop toward the floor as one unit.
02Land with soft elbows and absorb quickly into a shallow push-up dip.
03Explode straight back up, driving the hands off the floor.
04Land back on the box or reset and repeat for the planned reps.
체크포인트
-Ground contact time stays short; absorb and rebound immediately.
-The body line stays rigid, with no hip sag on landing.
-Elbows stay slightly bent at touchdown, never locked.
-Each rep is as explosive as the first.
흔한 실수
-Landing on locked elbows and jarring the joints.
-Sinking into a slow, deep push-up instead of rebounding.
-Letting the hips pike or sag through the drop.
-Grinding out reps after power visibly drops off.
프로그래밍 노트
-Do 3 to 5 sets of 3 to 6 reps early in the session while fresh.
-Stop the set as soon as rebound speed slows.
-Own strict plyo push-ups from the floor before adding the drop.
