Feet-Elevated Plyometric Push-Up

Chest, Triceps, Shoulders, CorePlyo box, bench

A push-up variation with your feet elevated on a box or bench, driving explosively so your hands leave the floor. Builds upper-body explosive power and demands strong core control.

How to do it

1Set up in a push-up position with your feet on a bench or box and hands slightly wider than shoulder-width on the floor.

2Brace your core and glutes, forming a straight line from head to heels.

3Lower your chest toward the floor under control by bending your elbows.

4Explosively drive through the floor so your hands pop off the ground.

5Land softly on slightly bent arms and go straight into the next rep.

Common mistakes

Sagging or piking your hips, which disengages your core and loads your lower back.

Landing on locked elbows, transferring heavy impact directly into your joints.

Flaring your elbows wide out to the sides, increasing shoulder injury risk.

Breathing

Inhale as you lower down, and exhale explosively as you push off the floor.

Make it harder or easier

To regress, perform push-ups with your feet on the floor or lower the box height.

To progress, add a hand clap at peak height before landing.

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.