Chest Exercise · Body Weight

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Plyo Push Up

The plyo push-up trains explosive pushing power by driving hard enough off the floor to leave it entirely, which builds a different quality than a standard push-up's grinding strength. Land with bent elbows to absorb the impact — locking out on landing puts unnecessary stress on the joints.

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Also known as: Plyo Pushup

Category

Chest

Equipment

Body Weight

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Plyo Push Up

1. Begin in a high plank with hands set slightly wider than shoulder-width apart.
2. Bend your elbows to bring your chest down toward the floor while keeping your body in a straight line.
3. Explode upward off the ground, using your chest to launch your upper body into the air.
4. Absorb the landing softly, returning your hands to the starting position.
5. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the pectorals.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Plyo Push Up mainly targets your Pectorals, with your Triceps helping support the movement, along with your Shoulders, Core.

More Chest Exercises

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

More Pectorals Exercises

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

FAQ

What muscles does the Plyo Push Up work?

The Plyo Push Up mainly works your pectorals. It also helps strengthen your triceps and shoulders, core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Plyo Push Up?

You do the Plyo Push Up with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Plyo Push Up?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Plyo Push Up?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.