Plyo Push-up tutorial
The plyo push-up is an explosive push-up in which your hands leave the floor at the top of the movement. It builds power and speed in the chest and triceps.
How to perform
- Start in a push-up position with hands shoulder-width apart and your body straight.
- Lower under control until your elbows bend to about 90 degrees.
- Push up explosively so your palms leave the floor.
- Keep your body straight and tight in the air.
- Land softly with slightly bent elbows.
- Start the next rep right away, or rest briefly between reps.
Breathing: Inhale as you lower and exhale as you explode upward.
Key tips
- Keep the reps low and stop before you get tired.
- Land softly to reduce impact on the wrists.
- Master standard push-ups with perfect form before trying this.
Common mistakes
- Landing with fully locked, straight elbows.
- Letting the lower back sag on landing.
- Continuing when fatigued and form breaks down.
Safety: This move puts high stress on the wrists and shoulders; avoid it if you have pain or injury, and train on a non-slip surface.
ChestPrimary muscle
Body weightEquipment
IntermediateLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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