PlanWorkouts

Exercise 0545 · REF ktf3nvW

Kettlebell Plyo Push-Up exercise animation

Kettlebell Plyo Push-Up

Category
Chest
Equipment
Kettlebell
Target
Pectorals

The plyo push-up adds an explosive push off the floor to a standard push-up, which trains the chest and triceps to produce force fast rather than just grind through a rep. Landing softly with bent elbows matters as much as the explosive part — a stiff-armed landing puts unnecessary stress on the wrists and elbows. It's a power exercise, not a strength-building volume one.

How to Do the Kettlebell Plyo Push-Up

  1. Start in a high plank position with your hands on the kettlebells, shoulder-width apart.
  2. Lower your chest towards the ground, keeping your elbows close to your body.
  3. Push through your hands explosively, lifting your hands off the kettlebells and extending your arms fully.
  4. Land softly back on the kettlebells and immediately lower your chest back down for the next repetition.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Kettlebell Plyo Push-Up primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders, Core.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have kettlebell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Kettlebell Plyo Push-Up work?
The Kettlebell Plyo Push-Up primarily targets the pectorals, with the triceps and shoulders, core assisting.
What equipment do I need for the Kettlebell Plyo Push-Up?
The Kettlebell Plyo Push-Up is done with a kettlebell.
What's a good alternative to the Kettlebell Plyo Push-Up?
If you don't have access to a kettlebell, the Archer Push Up targets the same pectorals using body weight instead.