Plyometric Push-Up

Body region

• Chest
• Arms

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid
• Serratus Anterior

Holds

• Rectus Abdominis
• Transversus Abdominis
• Gluteus Maximus

Technique

1. Set up on your hands and toes, body rigid from head to heels.
2. Lower your chest toward the floor under control.
3. Push up as fast as you can so your hands lift off the floor.
4. Land softly with slightly bent elbows and go into the next rep.

Cues

• Speed matters more than height.
• Keep your core tight on take-off and landing.

Common mistakes

• Landing on straight, locked arms.
• Letting the hips sag or lead the movement.
• Doing many reps once the push slows down.

Alternatives

• Clap Push-Up
• Push-Up