Plyo Push Up
Skip the guesswork: Plyo Push Up leans on pure bodyweight leverage for pressing power across the chest.
How to do Plyo Push Up
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your chest towards the ground by bending your elbows, keeping your body in a straight line.
- Push explosively off the ground, using your chest muscles to propel your upper body off the ground.
- Land softly with your hands back in the starting position.
- Repeat for the desired number of repetitions.
Plyo Push Up Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Add reps first, then slow the lowering phase.
Common Plyo Push Up Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Stacking hard sessions with no lighter week in sight
Plan a reduced-volume week roughly every fourth week.
Easier and Harder Than Plyo Push Up
Swap Plyo Push Up For
Plyo Push Up — Frequently Asked Questions
How do you do the Plyo Push Up?
Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your chest towards the ground by bending your elbows, keeping your body in a straight line. Push explosively off the ground, using your chest muscles to propel your upper body off the ground. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Plyo Push Up work?
The Plyo Push Up primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.
How many sets and reps of the Plyo Push Up should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Plyo Push Up good for beginners?
Not usually. The 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 Plyo Push Up?
Try the Dumbbell Pullover Hip Extension On Exercise Ball, Smith Reverse-grip Press or the Kettlebell One Arm Floor Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
