Plyo Push-up

How to do the Plyo Push-up

1. Move into a prone position on the floor, supporting your weight on your hands and toes.
2. Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
3. Descend by flexing at the elbow, lowering your chest towards the ground.
4. At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
5. Return to the starting position and repeat the exercise.
6. For added difficulty, add claps into the movement while you are air borne.

Muscles worked

Role	Muscles
Primary	chest
Secondary	shoulders, triceps
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same chest, with and without kit.

Bench Press - With Bands Resistance Bands Bent-Arm Dumbbell Pullover Dumbbell Decline Dumbbell Bench Press Dumbbell Dumbbell Bench Press Dumbbell Dumbbell Bench Press with Neutral Grip Dumbbell Hammer Grip Incline DB Bench Press Dumbbell

Harder than the Plyo Push-up

Plyo Kettlebell Pushups expert · Kettlebell Flat Bench Cable Flyes intermediate · Cable Machine Incline Cable Flye intermediate · Cable Machine

Common questions

What muscles does the Plyo Push-up work?

The Plyo Push-up primarily works the chest, with the shoulders and triceps as secondary movers. Chest Push (multiple response), Chest Push (single response), and Chest Push from 3 point stance train the same muscle, across 11 equipment types.

What equipment do you need for the Plyo Push-up?

None — the Plyo Push-up is bodyweight, so it works at home, in a hotel room or outdoors. Chest Push (multiple response) and Chest Push (single response) also need nothing.

Is the Plyo Push-up suitable for beginners?

Yes, the Plyo Push-up is rated beginner. Plyo Kettlebell Pushups, Flat Bench Cable Flyes, and Incline Cable Flye are the progressions from here.

Where should the Plyo Push-up go in a workout?

Early — the Plyo Push-up is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Chest Push (multiple response) Medicine Ball Chest Push (single response) Medicine Ball Chest Push from 3 point stance Medicine Ball Chest Push with Run Release Medicine Ball Drop Push Other Equipment Heavy Bag Thrust Other Equipment