Plyometric Push-Ups (How To, Benefits, Muscles Worked)

Plyo Push-Ups (Plyometric Push-Ups) are an explosive upper-body exercise that builds power, speed, and strength in the chest, shoulders, and triceps. By pushing off the ground with enough force for your hands to leave the floor, you train your muscles to generate rapid force—making this a great move for athletes or anyone looking to add a power component to their training.

Primary Muscles Worked: Pectoralis Major, Triceps Brachii, Anterior Deltoids
Secondary Muscles Worked: Core, Serratus Anterior
Equipment Needed: None

How To Do Plyo Push-ups

Step-by-Step Instructions

Set-Up:
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Keep your core braced, glutes tight, and body in a straight line from head to heels.
Execution:
- Lower your chest toward the floor like a standard push-up.
- At the bottom, explode upward by pushing through your palms as hard and fast as possible.
- Lift your hands off the ground briefly—clap optional—and land softly, immediately moving into the next rep.
Tips for Proper Form:
- Land with soft elbows to absorb impact and protect your joints.
- Keep your abs and glutes engaged to avoid sagging or arching.
- Don’t sacrifice range of motion—go through a full push-up before the explosive press.

Key Benefits

Develops upper-body explosive power and speed.
Improves pressing strength and muscle recruitment.
Boosts athletic performance for sports requiring upper-body explosiveness (e.g. football, basketball, combat sports).

Modifications and Variations

Easier Option:
- Perform on your knees with an explosive push.
- Use incline (hands on a bench or box) to reduce resistance.
Harder Option:
- Add a clap, shoulder tap, or tuck between reps.
- Wear a weighted vest or elevate your feet for added challenge.

Common Mistakes

Lack of Control on Landing: Don’t slam down—land soft and reset quickly.
Partial Push-Ups: Ensure you complete a full range of motion before exploding.
Letting Hips Sag: Keep your body tight and aligned to protect your spine.

Reps and Sets Recommendations

For Power Development: 4–5 sets of 3–6 explosive reps with full recovery between sets.
For Conditioning: 3–4 sets of 8–12 reps or 20–30 seconds of work in a circuit.
As a Finisher: 2–3 sets to fatigue, keeping reps clean and explosive.

Plyometric Push-Up Alternatives

Need an alternative for Plyo Push-Ups? Here are a couple of exercises that you may be able to do in their place.

Medicine Ball Drop Throws

Medicine Ball Drop Throws involve laying on your back and having a partner drop a medicine ball down to you. The object of the exercise is to catch the ball and then quickly throw it back up into the air to your partner.

Like Plyometric Push-Ups, this is another horizontal pressing power movement. If you’re not quite ready for Plyo Push-Ups, Drop Throws can be a great alternative.

Dumbbell Bench Press

I don’t recommend throwing dumbbells into the air (seriously… don’t do that) but Dumbbell Bench Press can still be a good alternative to develop power.

Choose a weight that is a bit lighter than you would normally do and focus on driving the dumbbells up as explosively as possible for each rep.