Plyo Push-up
- Works
- Chest, plus shoulders and triceps
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Compound
How to do it
Setup. Move into a prone position on the floor, supporting your weight on your hands and toes.
- Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
- Descend by flexing at the elbow, lowering your chest towards the ground.
- At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
- Return to the starting position and repeat the exercise.
- For added difficulty, add claps into the movement while you are air borne.
Cues
- Lower under control.
- Explode and leave the floor.
- Land soft, elbows bent.
Common mistakes
- Landing with straight arms.
- Hips sagging.
Where to start
Sets3-4
Reps5-8
Rest1.5 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have sore wrists and a sore shoulder. Pain that's sharp or gets worse set to set means stop.