Plyo Kettlebell Pushups
The Plyo Kettlebell Pushups primarily targets your Chest, with support from Shoulders, Triceps. It requires kettlebell and is best suited to expert lifters.
Expert level · Equipment: Kettlebell · Compound · Push
Primary muscles: Chest Secondary muscles: Shoulders, Triceps
How to perform Plyo Kettlebell Pushups
- Step 1. Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.
- Step 2. Begin by lowering yourself as low as you can, keeping your back straight.
- Step 3. Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so. Continue the movement by descending and repeating the movement back and forth.
Frequently asked questions
How do I maintain proper form during the explosive phase?
Keep your core braced and hips level to prevent sagging as you push off the kettlebell handles. Ensure your wrists remain neutral and centered over the weights to maintain stability.
What primary muscle groups does this exercise target?
The movement primarily targets the pectoral muscles through explosive concentric force. It also heavily engages the triceps and anterior deltoids to stabilize the unstable kettlebell base.
What is a common mistake to avoid during the landing?
Avoid landing with locked elbows, which can cause joint jarring and loss of control. Maintain a slight bend in the arms to absorb the impact and transition smoothly into the next repetition.
How can a beginner progress toward this advanced movement?
Start with standard kettlebell pushups to build wrist stability before attempting the plyometric version. You can also practice explosive pushups on the floor to master the power requirement without the height of the bells.
What is the recommended set and rep range for power development?
Perform 3 to 5 sets of 5 to 8 repetitions to focus on maximum explosive power rather than muscular endurance. Stop the set if your movement speed decreases or your form begins to break down.
Sample sets & reps for Plyo Kettlebell Pushups
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Chest exercises
- Around The Worlds — dumbbell
- Barbell Bench Press - Medium Grip — barbell
- Barbell Guillotine Bench Press — barbell
- Barbell Incline Bench Press - Medium Grip — barbell
- Behind Head Chest Stretch — stretch
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