Plyometric Push-Up

Plyometric push-ups are an explosive variation of the classic push-up, which particularly strengthens the chest, shoulders and triceps. The exercise activates fast-twitch muscle fibers and improves explosive strength in the upper body, making it ideal for athletes and those looking to build explosiveness. This exercise also increases the stability of the core and provides a good cardio workout.

Correct form and technique

How to perform plyometric push-ups with proper technique:

  1. Start in a classic push-up position with your hands placed directly under your shoulders and your body in a straight line from head to heels.
  2. Engage your core and lower your body towards the floor by bending your elbows.
  3. Explosively press up from the ground so that the hands leave the floor. You can clap your hands while in the air for an added challenge.
  4. Land softly with bent elbows to cushion the impact and protect your joints. Go directly into the next repetition.

Keep your hips stable and make sure your body stays in a straight line throughout the movement.

Common errors

To get the most out of plyometric push-ups, avoid these common mistakes:

  • Lumbar sway: Make sure the core is activated and the body is kept in a straight line.
  • Stiff elbows when landing: Always land with bent elbows to cushion the impact and avoid injury.
  • Wrong focus: Prioritize technique over speed to get maximum benefit from the exercise and reduce the risk of injury.

Modifications and variations

Here are some ways to adapt plyometric push-ups:

  • Beginners: Perform knee push-ups or explosive knee push-ups to build strength gradually.
  • Advanced: Increase the difficulty by using a weighted vest or performing plyometric push-ups with an extra explosive variation, such as clap push-ups.

Number of repetitions and sets

Perform 8-12 repetitions for 2-3 sets , depending on strength and fitness level. Focus on explosive power in each repetition.

Breathing technique

Breathe in when you lower your body down, and exhale explosively when you push yourself up from the floor. This helps maximize the power of each movement.

Back to blog