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Chest · Intermediate

Plyo Push Up

Explosive push-up that launches both hands from the floor and finishes with a soft, controlled landing.

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Plyo Push Up demonstration

Exercise overview

Training details

ChestTricepsShouldersCore

Equipment

Bodyweight

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set a rigid push-up position with the hands under or slightly outside the shoulders and the body aligned from head to heels.
  2. 02Lower the chest under control while keeping the elbows at a stable angle and the trunk braced.
  3. 03Drive forcefully through both hands so they leave the floor at the top of the push-up.
  4. 04Land softly on both hands with the elbows slightly bent to absorb the impact and the shoulders stable.
  5. 05Reset the plank immediately and continue only while you can maintain a controlled landing and straight body line.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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