Plyometric Push Up: Benefits, Muscles Worked, and More

Plyometrics training is an invaluable addition to any athlete’s workout regime, where it builds not only general physical strength, but also explosiveness and power. 

Unfortunately, the majority of plyometric exercises revolve around training the lower body, often leaving the upper body entirely untouched.

Enter the plyo push-up - a highly explosive advanced push-up variation that is the perfect tool for building strength and speed in the upper body without the need for additional equipment.

Below, we will go over the most important aspects of the plyometric push-up, how to take advantage of its benefits, and whether it is the right exercise for your needs.

What are Plyo Push-Ups?

Plyo push-ups are a bodyweight compound exercise involving a significant rate of force development in what is otherwise an ordinary push-up. 

This greater explosiveness creates an emphasis on the fast-twitch (type 2) fibers of the upper body’s musculature, and makes it a particularly useful tool for anyone wishing to train beyond standard hypertrophy or gross strength development.

Plyometric push-ups are considerably intense, and are either programmed as part of an athletic training circuit or as a primary compound movement in an advanced calisthenics workout.

Who Should do Plyo Push-Ups?

Although the plyo push-up is otherwise technically similar to the conventional push-up, its significant explosiveness and intensity make it unsuitable for novices or individuals with a history of upper body injury.

Plyometric push-ups are more suitable for athletes and weightlifters of at least an intermediate level, provided that they take proper precautions and focus on repetition quality, rather than quantity.

How to do a Plyometric Push-Up

To perform a repetition of the plyo push-up, the exerciser will need to enter the standard plank stance with their hands positioned parallel to the shoulders and the legs fully extended behind the torso; The glutes and core should be contracted for greater stability.

The first half of the repetition will be done much like an ordinary push-up - that is to say, the exerciser will lower their chest towards the floor by bending at the elbows and contracting their pectoral muscles.

Once sufficiently close to the ground, the exerciser will generate as much tension in their triceps and chest as they can muster before forcefully launching themselves off the floor. 

Enough force should be produced that the hands leave the ground and the torso is elevated at least as high as it would be during the starting stance.

From this point in the exercise, the exerciser will simply land on their hands with the elbows bent - thereby completing the repetition.

What Muscles do Plyo Push-Ups Work?

Plyometric push-ups are a compound exercise, meaning that multiple joints are used to complete the movement pattern.

Multiple moving joints equates to the recruitment of multiple muscle groups as well - with those recruited in a dynamic capacity dubbed “mover” muscles, and muscles used in a strictly static capacity are “stabilizer” muscles.

Primary and Secondary Mover Muscles

Plyo push-ups primarily target the triceps brachii, the pectoral muscles, the serratus anterior and the anterior (front facing) head of the deltoids. 

These muscles are responsible for the majority of the movement’s force, and as such will also receive the most benefit from the exercise.

Stabilizer Muscles

In addition, the core, the glutes and the remaining two heads of the deltoid muscles are further recruited in an isometric capacity.

What are the Benefits of Doing Plyometric Push-Ups?

In addition to the non-specific advantages of plyometric push-ups, the plyo push-up itself offers several benefits as listed below.

Excellent for Building Upper Body Strength and Power

Plyo push-ups target the fast-twitch muscle fibers of the upper body with significant intensity. Over time, this leads to the chest, triceps and shoulders growing more capable of outputting force in a rapid manner.

Even in cases where rapid rate of force production is not necessarily needed (such as with strict weightlifting exercises), the sort of physical development derived from plyo push-ups is more than beneficial, making it a worthwhile inclusion into training programs of all purposes and goals.

Carryover to Athletic Activities and Other Explosive Pushing Movements

Unsurprisingly, muscular strength and explosiveness is needed in activities outside of a typical gym environment. Martial artists will strike with power, and soccer players will kick with rapid force. 

Actions performed in a similar manner all fall under the wing of explosiveness - of which is the primary purpose of plyometric push-ups.

As such, regularly performing plyo push-ups equates to better performance in activities that are not necessarily mechanically similar to the exercise itself - such as in the case of the push press exercise, or in sports of all kinds.

Reinforces Conscious Control Over Muscles

Plyo push-ups require significant and focused control over the tension in your triceps, pectorals and deltoids. 

This capability is somewhat underdeveloped in individuals that have little experience with resistance training, but is decidedly improved with regular performance of the plyo push-up and exercises like it.

Of course, such development is in addition to the usual stability and flexibility benefits that come with all types of push-up variations.

Compliments Plyometric or Ballistic Exercises Perfectly

At the start of this article, we mentioned that the plyo push-up is one of the few plyometric exercises that primarily targets the upper body. This is particularly useful for forming an explosive workout regimen, as it pairs quite well with exercises like step-ups, track jumps or kettlebell swings.

For the most effective full-body workout, plyometric push-ups are most beneficial when paired with a similarly explosive exercise that targets the lower body - as well as one that works the muscles of the back and biceps, such as kipping push-ups.

Common Plyo Push-Up Mistakes

Although it is likely that anyone performing a plyo push-up is already quite well-versed in calisthenics training, the following are a few common mistakes that even seasoned athletes occasionally make.

Dropping During the Eccentric Phase

Much of the time under tension of the plyo push-up is derived from the descending phase of the exercise, where the exerciser bends at the arms and lowers their chest towards the floor. 

Maximizing the length of time (and level of tension) during this phase of the exercise is crucial for achieving its benefits.

In addition, suddenly “braking” from an uncontrolled descent can create more pressure on the joints than is necessary for what is already a high-impact exercise.

As such, allowing the torso to drop towards the floor in an uncontrolled and rapid manner is considered to be a common mistake of the plyo push-up - one that should be corrected so as to create a more effective exercise.

Sagging or Unstable Stance

In order to perform the plyo push-up safely and effectively, it is important to ensure that the plank stance is maintained as much as possible. This involves making certain that the legs remain extended and parallel to the floor, and that the core and glutes are properly contracted so as to stabilize the entire body.

A good form cue for this is to imagine the body as a table, with the hands and feet as the legs. The hips should remain at the same elevation throughout the entire movement, and the spine in a neutral curvature.

If any sagging of the torso, hips or knees is present - it could be a sign that the exerciser’s stabilizer muscles are fatigued, or that they may need further practice maintaining the correct push-up stance.

Using the Forearms and Wrists to Launch

Some lifters may be tempted to further produce explosive power by including the muscles of their forearms into the latter phase of the plyo push-up. While this indeed produces additional force, it can also destabilize the entire movement and potentially strain the wrists.

Instead of launching with the hands or forearms, it is better to keep the palms splayed and the elbows bent as the torso launches into the air, as this will help cushion the landing at the end of the repetition.

“Catching” the Body With Straight Arms

While the impact of the plyo push-up may seem negligible with each repetition, the pressure and strain placed on the joints of the upper body will begin to add up with repeated workout sessions.

It is important to mitigate the risk of developing chronic injury from such impact - meaning that the exerciser should avoid “catching” themselves at the end of the repetition with straight elbows or poorly rotated shoulders.

For an even easier time on the joints, try performing plyo push-ups on soft surfaces such as a yoga mat or carpeting.

Plyometric Push-Up Progression Exercises

If you can’t do a full plyometric push-up just yet - don’t worry. Start out with the following progression exercises so you can build the strength needed for the full exercise.

Band-Assisted Plyometric Push-Up

Performing the plyometric push-up with a band wrapped around the torso will greatly reduce the amount of strength needed to perform the exercise. This can act as a perfect first step for individuals new to plyometric exercises in general.

Keep in mind, however, that in order to perform this exercise safely you must already be familiar with basic push-up mechanics. If you can’t do a conventional push-up quite yet, we suggest performing knee push-ups or incline push-ups instead.

Incline Plyo Push-Up

Once you’re able to complete a full set of band-assisted plyo push-ups, the next best step is to ditch the resistance band and instead try performing plyo push-ups with the torso set at an incline. 

This will also reduce the amount of the body’s weight lifted with each repetition, making it easier than a regular plyometric push-up.

Make sure you’re inclining your body with a stable object, since the additional force and instability of the plyo push-up may topple less stable items.

Plyo Knee Push-Ups

One last progression step before performing full plyo push-ups is to do them in a kneeling stance, rather than a full plank stance. This only slightly reduces the amount of resistance featured in the exercise, and is perfect for exercisers who can almost complete a set of regular plyo push-ups.

To do so, simply raise the feet in the air and balance atop the knees. Every other aspect of the exercise is otherwise the same.

Once you can do a full set of plyo knee push-ups, you’re ready to try the full exercise out.

Frequently Asked Questions (FAQ)

What is the Difference Between Plyo Push-Ups and Regular Push-Ups?

Plyo push-ups differ from regular push-ups by the force used in the latter half of the repetition. 

During a regular push-up, the exerciser will rise from the ground in a slow and controlled manner, with their palms never leaving the floor. With the plyo push-up, the exerciser will launch themselves explosively off the ground, their palms leaving the floor as they do so.

How to do Push-Ups on a Plyo Box?

Performing push-ups with a plyo box simply involves lowering your chest towards the box before explosively pushing through your arms. 

If done right, this should launch your torso upwards and allow your hands to leave the box. To complete the repetition, simply catch yourself with your hands as you descend back down.

Do Plyo Push-Ups Increase Punching Power?

Absolutely.

Plyo push-ups primarily target fast-twitch fibers in the muscles of your upper body, of which are responsible for sudden and explosive movements such as is seen with striking in martial arts.

Is the Plyo Push-Up the Right Exercise for You?

Unless you’re new to plyometrics or need a more tension-focused upper body exercise, the plyometric push-up is perfect for developing strength, endurance and power in your musculature.

For the best results, remember to perform the exercise with a focus on building tension during the initial phase of the repetition. This will ensure your muscles are worked to their fullest extent.

References

1. Moore LH, Tankovich MJ, Riemann BL, Davies GJ. Kinematic Analysis of Four Plyometric Push-Up Variations. Int J Exerc Sci. 2012 Oct 15;5(4):334-343. PMID: 27182390; PMCID: PMC4738879.

2. Carter, Andrew B et al. “Effects of high volume upper extremity plyometric training on throwing velocity and functional strength ratios of the shoulder rotators in collegiate baseball players.” Journal of strength and conditioning research vol. 21,1 (2007): 208-15. doi:10.1519/00124278-200702000-00038