Kettlebell Plyo Push-up
Built around an offset kettlebell centre of mass, Kettlebell Plyo Push-up fits in after your main press and builds a chest that grows from tension.
How to do Kettlebell Plyo Push-up
- Start in a high plank position with your hands on the kettlebells, shoulder-width apart.
- Lower your chest towards the ground, keeping your elbows close to your body.
- Push through your hands explosively, lifting your hands off the kettlebells and extending your arms fully.
- Land softly back on the kettlebells and immediately lower your chest back down for the next repetition.
- Repeat for the desired number of repetitions.
Kettlebell Plyo Push-up Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. The next bell up is a big jump, so build reps first.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Own the rack position before adding size.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Keep the set crisp and stop when speed drops.
Common Kettlebell Plyo Push-up Mistakes
Letting the bell bang the forearm on the way in
Guide the handle around the hand rather than flipping it over.
Cutting the range short so the chest never lengthens
Lower under control to a real stretch before pressing back.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Kettlebell Plyo Push-up
Swap Kettlebell Plyo Push-up For
Kettlebell Plyo Push-up — Frequently Asked Questions
How do you do the Kettlebell Plyo Push-up?
Start in a high plank position with your hands on the kettlebells, shoulder-width apart. Lower your chest towards the ground, keeping your elbows close to your body. Push through your hands explosively, lifting your hands off the kettlebells and extending your arms fully. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Plyo Push-up work?
The Kettlebell Plyo Push-up primarily targets the pectorals. It is classified as a chest exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Plyo Push-up should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Own the rack position before adding size. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Plyo Push-up good for beginners?
Not usually. The Kettlebell Plyo Push-up is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Kettlebell Plyo Push-up?
Try the Dumbbell Incline One Arm Fly On Exercise Ball, Cable One Arm Decline Chest Fly or the Smith Wide Grip Decline Bench Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
