Plyometric Push-Up

Chest, Triceps, ShouldersBodyweight

Explosive push-up variation launching your upper body off the floor. Builds upper-body speed and explosive power.

How to do it

1Set up in a push-up position, hands slightly wider than shoulders, body in a straight line.

2Inhale as you lower your chest under control, elbows at 45 degrees.

3Explode out of the bottom with enough force to launch your hands off the floor.

4Land softly on slightly bent arms and immediately absorb into the next rep.

Common mistakes

Landing on locked elbows, sending dangerous impact into your joints.

Sagging hips or arching your lower back, losing core control.

Flaring elbows out at 90 degrees, increasing injury risk to your shoulders.

Breathing

Inhale on the way down. Forcefully exhale as you explode off the floor.

Make it harder or easier

To make it easier, perform push-ups from your knees or off an elevated surface.

To make it harder, add a chest clap at the top of the flight phase.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.