Plyo Push-Up
Also known as: explosive push-up, plyo push ups, plyometric push-up, plyometric push ups, plyo pushup, explosive push ups
- Primary musclePectorals
- EquipmentBodyweight
- DifficultyAdvanced
- TypePlyometric · Push
Leaving the floor with both hands on every rep is the qualifying test for explosive pressing work; adding the clap comes later. Program 3-5 rep sets while you are fresh, and treat any rep where your hands barely lift as the end of the set, not a rep to push through.
How to do the Plyo Push-Up
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your chest towards the ground by bending your elbows, keeping your body in a straight line.
- Push explosively off the ground, using your chest muscles to propel your upper body off the ground.
- Land softly with your hands back in the starting position.
- Repeat for the desired number of repetitions.
Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.
Muscles worked
Primary
Pectorals · Chest
The chest drives the arms together as you push, and it is loaded most in the bottom half of the rep when the elbows are bent.
Secondary
- Triceps — The triceps finish the rep by locking the elbows, and they do more work the narrower your hands are.
- Delts — The front delts assist the chest, especially on decline variations where the feet are elevated.
- Abs — The abs hold the body rigid so the hips do not sag, which is why a push-up is also a moving plank.
Common mistakes
- Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
- Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
- Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
- Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Power | 3–5 × 3–5 | 90–120 s |
| Conditioning | 3 × 8–12 | 60 s |
Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Plyo Push-Up work?
The Plyo Push-Up primarily works the pectorals. It also involves the triceps, delts and abs, which assist the movement and stabilise the joints.
Is the Plyo Push-Up good for beginners?
Not as a starting point. The Plyo Push-Up is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Plyo Push-Up?
If you cannot do the Plyo Push-Up, try the Kettlebell Plyo Push-Up, the Clap Push-Up or the Incline Depth Jump Push-Up. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Plyo Push-Up, a sensible starting point is power: 3–5 × 3–5 with 90–120 s rest; conditioning: 3 × 8–12 with 60 s rest. Do it first in the session while you are fresh. Quality of each rep matters more than the count.
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