Plyo Push-up
The Plyo Push-up is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Plyo Push-up work?
The Plyo Push-up primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Plyo Push-up good for beginners?
Yes, the Plyo Push-up is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Plyo Push-up?
You need no equipment — just your bodyweight to perform the Plyo Push-up. This makes it ideal for home workouts.
Track Your Progress
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