Chest · Bodyweight

Plyometric Push-Up

Advanced

Explosive push-up where both hands leave the floor at the top. Builds power and fast-twitch chest activation without the clap.

Plyometric Push-Up
1
Start Pose
Standard push-up position, hands shoulder-width
Core braced, body in a straight line
Arms fully extended
2
Finish Pose
Lower chest toward floor with control
Explode upward so both hands leave the floor
Land with soft elbows and immediately descend
Training Cues
✓Generate maximum upward force — the goal is height
✓Land softly with bent elbows to absorb the impact
✓Keep your body rigid and core tight throughout
Watch For This
✕
Not pushing hard enough to leave the floor
✕
Landing with locked elbows — dangerous
✕
Hips sagging during the explosive phase

💪 Primary Muscles

● PRIMARY
1/3
Pectoralis Major

Pectoralis Major

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Primary
Pectoralis Major
Secondary
Anterior DeltoidTriceps Brachii
Stabilizers
Core

Pro Tip

Plyometric push-ups build explosive pressing power. Use them at the start of a workout when your nervous system is fresh — 3–5 sets of 3–5 reps.

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