Plyo Push Up

Description

How to Do Plyo Push Up

1. 1
   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. 2
   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. 3

   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. 4

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

5. 5

   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.