Plyo Push Up

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.