PlanWorkouts

Exercise 1306 · REF Snj1wSv

Plyo Push Up exercise animation

Plyo Push Up

Category
Chest
Equipment
Body Weight
Target
Pectorals

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.

How to Do the Plyo Push Up

  1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
  2. Lower your chest towards the ground by bending your elbows, keeping your body in a straight line.
  3. Push explosively off the ground, using your chest muscles to propel your upper body off the ground.
  4. Land softly with your hands back in the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The 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 body weight? These target the same pectorals with different equipment.

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 Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Plyo Push Up work?
The Plyo Push Up primarily targets the pectorals, with the triceps and shoulders, core assisting.
What equipment do I need for the Plyo Push Up?
The Plyo Push Up is done with no equipment — just body weight.
What's a good alternative to the Plyo Push Up?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.