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Plyo Push-up

The Plyo Push-up primarily targets your Chest, with support from Shoulders, Triceps. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders, Triceps

How to perform Plyo Push-up

  1. Step 1. Move into a prone position on the floor, supporting your weight on your hands and toes.
  2. Step 2. 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.
  3. Step 3. Descend by flexing at the elbow, lowering your chest towards the ground.
  4. Step 4. 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.
  5. Step 5. Return to the starting position and repeat the exercise.
  6. Step 6. For added difficulty, add claps into the movement while you are air borne.

Frequently asked questions

How do I maintain proper form during the explosive phase?

Keep your core braced and body in a straight line from head to heels. Avoid arching your lower back or leading with your hips as you push off the ground.

Which muscle groups are primarily targeted by plyo push-ups?

The exercise focuses on the pectoralis major to develop upper body power. It also requires significant engagement from the triceps and anterior deltoids to generate vertical force.

What is a common mistake to avoid when landing?

Avoid landing with locked elbows, which places excessive stress on the joints. Land with slightly bent elbows and immediately transition into the next repetition to absorb the impact.

How can beginners progress toward a full plyo push-up?

Start by performing the movement with your hands on an elevated surface or from your knees. Focus on pushing fast enough for your hands to leave the surface before attempting the floor version.

How should I program this exercise for power development?

Perform 3 to 5 sets of 3 to 8 repetitions to prioritize explosive quality over muscular endurance. Stop the set once your movement speed noticeably slows down.

Sample sets & reps for Plyo Push-up

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

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

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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