Plyo Push Up

Description

How to do Plyo Push Up

1. 01
   Setup

   Begin in a standard push-up position with hands slightly wider than shoulder-width apart, fingers pointing forward, and body forming a straight line from head to heels. Engage your core and glutes to maintain rigidity.

2. 02
   Setup

   Lower your chest towards the floor by bending your elbows, keeping them tucked slightly inward, until your chest is just above the ground.

3. 03

   Explosively push through your hands and chest, generating enough force to propel your upper body off the floor, allowing your hands to briefly leave the ground.

4. 04

   If desired, clap your hands together quickly at the peak of the movement, then immediately prepare to absorb the landing.

5. 05

   Land softly by absorbing the impact through your arms and shoulders, immediately transitioning back into the bottom of the push-up position to begin the next repetition.

Tips

• Focus on generating maximum power from your chest and triceps to achieve height, not just speed, during the upward phase.
• Maintain a tight core throughout the movement to prevent your hips from sagging or arching, ensuring all power is directed upward.
• Land softly on the balls of your hands and fingers, distributing the impact evenly to protect your wrists and elbows.
• Breathe out explosively as you push up and inhale as you lower down, coordinating your breath with the movement.

Common mistakes

• Not generating enough power to lift off the ground prevents the plyometric benefit; focus on driving through the entire palm and extending your elbows forcefully.
• Allowing hips to sag or arch during the movement reduces power transfer and strains the lower back; keep your core braced and body in a rigid plank position.
• Landing with locked elbows or stiff arms can cause joint shock; bend your elbows slightly upon landing to absorb the impact smoothly.