Plyo Push-up
- Main muscles
- Chest
- Also works
- Shoulders, Triceps
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Compound · Push
How to do it
- Move into a prone position on the floor, supporting your weight on your hands and toes.
- 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.
- Descend by flexing at the elbow, lowering your chest towards the ground.
- 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.
- Return to the starting position and repeat the exercise.
- For added difficulty, add claps into the movement while you are air borne.
Quick answers
- What muscles does the Plyo Push-up work?
- Mainly the chest, with help from the shoulders, triceps.
- What equipment do I need?
- Nothing but your bodyweight.
- Is it good for beginners?
- Yes, it is rated beginner level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More chest exercises
- Clock Push-Up
- Incline Push-Up
- Incline Push-Up Medium
- Incline Push-Up Reverse Grip
- Incline Push-Up Wide
- Isometric Chest Squeezes
Exercise descriptions: free-exercise-db, public domain.