Plyo Push-up
Works the chest.
- Primary muscles
- Chest
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Body only
- Level
- Beginner
- Mechanic
- Compound
- Force
- Push
How to do it
- Move into a prone position on the floor, supporting your weight on your hands and toes.
- Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
- Descend by flexing at the elbow, lowering your chest towards the ground.
- At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
- Return to the starting position and repeat the exercise.
- For added difficulty, add claps into the movement while you are air borne.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Chest exercises
- Clock Push-Up Body only
- Decline Push-Up Body only
- Elbows Back Body only
- Incline Push-Up Body only
- Incline Push-Up Medium Body only
- Incline Push-Up Reverse Grip Body only
- Incline Push-Up Wide Body only
- Isometric Chest Squeezes Body only