Plyo Push-up
Plyo Push-up is a plyometric power - explosive horizontal press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Deltoid, Triceps brachii
- Exercise type
- Plyometric power - explosive horizontal press
Exercise technique
- Plank
Place your hands shoulder-width apart and establish a high plank on your toes.
- Torso
Brace your abdominals and glutes to create a long body line.
- Lower
Bend your elbows under control to bring your chest toward the floor.
- Explode
Push quickly away from the bottom to lift your hands briefly off the floor.
- Hand return
Return your palms to the same support line.
- Land
Soften your elbows to control the upper-body landing.
- Repeat
Reload if your body line is maintained; otherwise lower your knees and rest.
Key technique points
- Push evenly with both hands.
- Maintain the plank line.
- Bend your elbows on landing.
- Land with your hands near shoulder width.
- First control the variation without a clap.
- End the set before pressing speed deteriorates.
Common mistakes
Throwing the hips
Do not create hand lift by breaking your body line.
Landing with straight arms
Do not place landing impact onto locked elbows.
Hands drifting wide
Do not move your palms uncontrollably to the sides.
Lower back sagging
Do not lose abdominal support during the explosive repetition.
Adding a clap too soon
Do not add a clap before you can manage hand return.
Dropping the face
Do not let your head sag below the torso line.
Frequently asked questions
Plyo Push-up: why is “Throwing the hips” a mistake?
Do not create hand lift by breaking your body line.
Plyo Push-up: why is “Landing with straight arms” a mistake?
Do not place landing impact onto locked elbows.
Plyo Push-up: why is “Hands drifting wide” a mistake?
Do not move your palms uncontrollably to the sides.
Plyo Push-up: why is “Lower back sagging” a mistake?
Do not lose abdominal support during the explosive repetition.
Plyo Push-up: why is “Adding a clap too soon” a mistake?
Do not add a clap before you can manage hand return.
Plyo Push-up: why is “Dropping the face” a mistake?
Do not let your head sag below the torso line.
What should I focus on when doing Plyo Push-up?
Push evenly with both hands. Maintain the plank line. Bend your elbows on landing. Land with your hands near shoulder width. First control the variation without a clap. End the set before pressing speed deteriorates.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.