How To Do Plyometric Pushups

Plyometric Pushups Exercise

Plyometrics Pushups are an explosive variation of the standard pushup and effectively builds the chest, triceps and shoulder muscles.

This exercise also activates the core muscles as you have to keep your upper body braced when your hands leave contact from the ground and upon landing.

Plyometrics is an exercise methodology that is designed to build power.

With Plyometric Pushups the focus is to build upper body explosiveness.

This exercise is valuable for those who are involved in any activity that requires pushing, throwing motions and shoulder stability.

Plyometric Pushups How To

  • Assume the top position of the standard pushup; feet shoulder width apart, hands directly under the shoulders.
  • Inhale then bring your body down under control. Keep your elbows tucked into your lats to prevent elbow flaring.
  • At the bottom, just before your upper body makes contact with the ground, hold the position for a count of “one”.
  • Exhale then push up explosively that your hands leave the ground.
  • Brace your body to absorb the landing and smoothly bring your upper body back to the bottom position.
  • Repeat the movement until you complete the target number of reps.

Form and Technique

Equally important to generating explosive force that your hands leave the ground is having the ability to absorb shocking forces upon landing. Plyometrics is about absorbing energy that you are generating.

As a movement designed to build power, it would be best to maintain a low rep scheme of no more than 5 reps with a rest period of 2 minutes between sets.

You must be in full power before every set because you do not want to recruit the slow twitch or endurance fibres for this exercise if you are looking to build power.

Variations: Clap Push Ups, Smith Machine Bench Press Throws

Routine for Strength: 5 sets, AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets, AMRAP (45-60 secs rest between sets)

Plyometric Pushups