Plyo Push-Up

Plyo push-up, also known as plyometric push-up, is a dynamic upper-body exercise. It adds an explosive jump to the traditional push-up. Instead of just pushing yourself up, you push off the ground with power, lifting your hands briefly.

This movement strengthens your chest, shoulders, and triceps, while also boosting speed and power. One of the key benefits of push-ups is their adaptability to all fitness levels, whether you’re new or experienced.

In this guide, you’ll learn how to do plyo push-up using proper form. We’ll share expert tips to boost your performance and discover how to add this exercise to your routine effectively.

How To Do

  1. Place your hands shoulder-width apart on the floor. Keep your body straight from head to heels.
  2. Slowly lower your chest towards the floor by bending your elbows. Keep your core engaged and back straight.
  3. Push up powerfully from the floor. As you rise, push hard enough to lift your hands off the ground.
  4. As your hands return to the ground, bend your elbows slightly to absorb the impact.
  5. Return to the plank position. Ensure your form is correct before starting the next repetition.

Tips From Expert

  • Ensure you keep a straight line from your head to your heels. Engage your core to prevent your hips from sagging and limit lower back stress.
  • As you lower your body to the floor, explosively push up so your hands leave the ground. Keep your torso from rotating to ensure a stable body position.
  • Ensure your hands return to the floor using a soft landing. This limits wrist joint stress and possible injury.
  • Avoid locking your elbows throughout the movement. This limits joint stress and keeps a fluid movement pattern.
  • Your elbows should come back rather than flare out when lowering your body down to the ground.

Optimal Sets and Reps

For the best results with plyo push-ups, follow these recommended sets and reps according to your specific training goals:

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 12–20
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Plyo Push-Up

How to Put in Your Workout Split

Plyo push-ups are an excellent way to build explosive power, upper body strength, and muscular endurance. This exercise engages your chest, shoulders, and triceps, while also boosting overall athletic performance.

Here’s how to include plyo push-ups into different workout splits:

  • Upper Body Days: Add plyo push-ups at the start of your upper body workout. This activates your muscles and prepares them for heavier compound lifts, such as bench presses.
  • Push/Pull/Legs Split: On push days, which target your chest, shoulders, and triceps, include plyo push-ups toward the beginning. This ensures your triceps are fully engaged before heavier pressing movements like shoulder presses or chest presses.
  • Full Body Workouts: Plyo push-ups can be integrated at the beginning or as part of a circuit. This will improve your overall power and keep your heart rate high during full-body routines.

Loading Guidance: For strength, use can add resistance (such as a weighted vest) and aim for 4-6 explosive reps. For hypertrophy, perform 8-12 reps with controlled form. For endurance, focus on 12-20 reps, keeping a steady pace. Power-focused sessions should include 1-5 reps, prioritizing speed and height in each jump.

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Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Clavicular Head Of Pectoralis Major

The clavicular head of the pectoralis major, or upper chest, is crucial for pushing movements that require upward force. During floor push-ups, this muscle shows an activation rate of about 30% of its maximum voluntary contraction. MVC refers to the greatest amount of force that a muscle can exert when fully engaged.

In plyo push-ups, the clavicular head helps drive the explosive push off the ground, providing both strength and stability. Although it plays a secondary role in other chest muscles during push-ups, it still aids in the initial upward motion. This is especially true when the arms move toward the upper body.

Training the clavicular head improves overall pushing power and supports exercises like incline presses.

Sternal Head Of Pectoralis Major

The sternal head, or middle chest, is the primary muscle activated in plyo push-ups. This section of the chest handles most of the force required to push your body away from the ground. It plays the biggest role in flat pressing movements, such as bench presses and standard push-ups.

During push-ups, the sternal head can work harder than the bench press, contributing to improved pushing power and endurance. Strengthening this muscle is essential for building mass and strength in the center chest, enhancing overall upper-body performance.

Abdominal Head Of Pectoralis Major

The abdominal head, located in the lower chest, provides stability during explosive push-up movements. While it doesn’t contribute as much force as the sternal or clavicular heads, it helps maintain balance and control.

This muscle supports pushing movements requiring a stable foundation, especially during lower-pressing movements like dips or decline presses. Strengthening this part of the chest improves overall muscle balance and aids in controlled, full-range pressing motions.

Secondary Muscle Groups

Erector Spinae

Muscles that span the entire length of your spine on either side.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid, located at the front of the shoulder, is highly engaged during push-ups concentric (upward) phase. This muscle helps lift your body by extending the arms and contributes to shoulder stability.

During push-ups, the anterior deltoid shows an activation rate of approximately 23.89%. Strengthening this muscle improves shoulder endurance and plays a key role in overall upper-body strength and control.

Triceps Lateral Heads

The lateral head of the triceps, located on the outer upper arm, is engaged during the pressing phase of push-ups. It helps extend the elbow and contributes to pushing power.

While not the main muscle working in push-ups, it still supports arm strength and stability during elbow extension. Strengthening the lateral head improves upper arm strength and overall performance in pressing movements.

Triceps Medial Heads

The medial head of the triceps, found on the inner upper arm, is heavily involved in elbow extension during push-ups. It activates as you press up from the bottom position, providing stability and control.

This muscle works hard to keep your arm balanced throughout the movement. Strengthening the medial head helps improve triceps endurance and supports proper form in pressing exercises.

Triceps Long Heads

The triceps long head is located at the back of your upper arms, making up a large part of your triceps muscle. Its primary role is elbow extension, helping drive your body away from the floor.

However, unlike the other triceps heads, the long head also assists with shoulder stability. This is because it attaches to your shoulder blade, supporting arm extension and movement overhead.

Strong triceps long heads are key in pushing exercises, as well as movements like overhead presses and pull-downs.

Upper Rectus Abdominis

The upper rectus abdominis, located above the navel, is responsible for controlling the movement of your upper torso. Many wonder, do push-ups work abs? Yes, the rectus abdominis muscles are heavily engaged. In plyo push-ups, it activates to prevent your chest from collapsing during the explosive push-off.

Its role extends beyond stabilization, contributing to torso flexion in exercises like sit-ups. A strong upper rectus abdominis improves your posture and helps manage spinal pressure during high-impact movements.

Lower Rectus Abdominis

The lower rectus abdominis, found below the navel, focuses on stabilizing the hips and lower spine during dynamic movements. In plyo push-ups, this part of your core engages to level your pelvis, preventing your lower back from sagging.

It is highly involved in exercises like leg raises and mountain climbers, helping with lower-body control and strength. A strong lower rectus improves hip stability and enhances your overall balance.

Erector Spinae

The erector spinae is a group of muscles running along your spine. In plyo push-ups, it helps stabilize your back, keeping your spine straight during the explosive push-off.

This muscle group is also vital in exercises like deadlifts and back extensions, where it supports posture and spinal alignment. A strong erector spinae prevents rounding of the back and improves overall body control in dynamic movements.

Serratus Anterior

The serratus anterior is a fan-shaped muscle that wraps around your rib cage, responsible for stabilizing the shoulder blades.

During plyo push-ups, especially with a wider grip, it keeps the shoulder blades steady, ensuring smooth movement and stability. Beyond push-ups, it supports overhead activities like reaching or throwing, enhancing shoulder mobility and reducing the risk of strain.

Wrist Flexors

Wrist flexors, on the inside of your forearm, help bend your wrist forward. In plyo push-ups, they engage to absorb impact as your hands hit the ground, preventing wrist buckling.

Strong wrist flexors are crucial for athletes who need a strong grip, especially in sports or activities requiring pulling movements. This strength can also help lower the risk of injury during intense, repetitive movements.

Wrist Extensors

Wrist extensors, located on the top of your forearm, straighten and stabilize the wrist. In plyo push-ups, they prevent wrist collapse from the impact of landing, ensuring proper form.

They’re essential for lifting exercises, where maintaining a neutral wrist is crucial. A strong grip improves stability and reduces the risk of injury during heavy or high-impact movements.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Decline Push-Up

Wide Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Chair Chest Dip

Grasshopper Push-Up

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Chest Press Machine

Barbell Decline Bench Press

Who Should Do?

Fitness Enthusiasts

Fitness enthusiasts of all levels can benefit from plyo push-ups. This exercise enhances upper body strength and explosiveness, making it great for those looking to improve their workouts. 

Once you master the normal push-up, plyo push-ups offer a more dynamic stability challenge, allowing for progressive overload. Progressive overload involves gradually increasing the weight, intensity, or difficulty of exercises to build strength and power.

This also can add variety, prevent boredom, and improve your coordination. For those aiming to boost endurance and muscular power, this exercise is a solid addition to any fitness plan.

Athletes

Athletes, especially those in sports requiring speed and power, can see great improvements from plyo push-ups. The explosive movement mimics the demands of sports like football, basketball, and soccer, where quick bursts of strength are essential. 

Plyo push-ups enhance shoulder strength and upper body power, improving both explosive power and reaction times. They also strengthen core stability, crucial for preventing injuries during high-impact activities. Incorporating this exercise can elevate an athlete’s overall performance.

Who Should Not Do?

Individuals With Shoulder Or Wrist Injuries

People with shoulder or wrist injuries should avoid plyo push-ups due to the high-impact forces involved. The explosive movement can strain already weakened joints, potentially worsening conditions like rotator cuff tears, tendonitis, or wrist sprains. 

These injuries need stability and controlled motions to heal properly. Plyo push-ups, with their dynamic nature, place too much stress on these vulnerable areas. 

It’s safer to focus on rehabilitation and low-impact exercises until full recovery, preventing further complications or delays in healing.

Beginners Or Those With Weak Core Stability

Beginners or those with poor core strength should steer clear of plyo push-ups. This exercise requires strong core stability to keep your body aligned during the explosive movement. Without a solid foundation, you risk straining your lower back or losing control, which can lead to injury. 

It’s essential to first master the proper technique of a regular push-up. Jumping into advanced variations too soon increases the risk of muscle imbalances and improper form. Proper technique not only prevents injuries but also ensures you’re engaging the right muscles for maximum effectiveness. 

Progressing too quickly without this foundation can make injury more likely and hinder long-term performance gains.

Benefits Of The Plyo Push-Up

Builds Strength  

Plyo push-ups are excellent for building explosive upper-body strength. The bench press is a well-known movement for building raw strength, and regular push-ups can produce similar strength results. 

The added push-off in plyo push-ups increases the intensity, demanding even more force from your chest, shoulders, and triceps. This extra effort helps develop fast-twitch muscle fibers, which are essential for strength and power. 

Over time, incorporating plyo push-ups into your routine will lead to noticeable gains in upper body strength. This makes them particularly useful for athletes and fitness enthusiasts who rely on quick bursts of power.

Increases Muscle Mass

Plyo push-ups are great for promoting muscle hypertrophy, particularly in the chest, shoulders, and arms. The explosive movement creates higher tension on muscles, increasing activation compared to regular push-ups. 

This repeated force can help provide new stimulus to your muscles. Normal push-ups performed with a similar load to a bench press can effectively increase muscle mass. This makes plyo push-ups a valuable tool for adding size, especially when paired with progressive overload. 

Over time, enhanced muscle fiber activation leads to noticeable growth, making this exercise ideal for those seeking to build muscle.

Improves Joint Health

The explosive nature of plyo push-ups enhances joint health, particularly in the shoulders, elbows, and wrists. These joints are challenged to quickly stabilize and absorb impact during each push-off and landing, which over time strengthens them. 

Plyometric movements in general help increase joint stability by reinforcing the surrounding muscles, tendons, and ligaments. This leads to improved flexibility and resilience, reducing the chance of injury. 

For athletes and active individuals, enhanced joint stability and mobility contribute to better overall performance. This also helps protect against overuse injuries during intense physical activities

Frequently Asked Questions

What are plyo push-ups?

Plyo push-ups are an advanced variation of the push-up that involves pushing off the ground explosively, and lifting your hands briefly. This movement enhances strength, power, and muscle activation in the upper body.

Do plyo push-ups increase punching power?

Yes, plyo push-ups can increase punching power. The explosive movement trains fast-twitch muscle fibers. This improves upper body strength and speed, both essential for powerful punches.

How many reps of plyo pushups?

It depends on your fitness goal and the intensity you’re looking for. Knowing how many push-ups are too many is important to avoid overtraining or injury. Start with 3 sets of 5–10 reps and adjust accordingly as you progress.

What muscles do plyo push-ups work?

Plyo push-ups target the chest, shoulders, and triceps while engaging the core and legs for stability. This exercise takes the push-up to the next level, making it a full-body movement that boosts power, strength, and coordination.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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