Plyo Push Up on Box

How to do it

1. Place two low boxes or stacked plates just outside shoulder-width and start in a high plank with your hands on the floor between them.
2. Lower your chest under control toward the floor.
3. Push up explosively so your hands leave the floor.
4. Land one hand on each box with soft, slightly bent elbows.
5. Step the hands back to the floor one at a time and reset before the next rep.

Tips

• Keep the body rigid so the chest and hips rise together.
• Start with low boxes and raise the height only when the landings are quiet.

Common mistakes

• Landing with locked elbows.
• Letting the hips sag during the push.
• Using boxes that can slide.

Muscles worked by the Plyo Push Up on Box

• Mid chest Primary33%
• Front delts Secondary14%
• Lower chest Primary10%
• Upper chest Secondary10%
• Triceps (lateral head) Secondary9%
• Triceps (medial head) Secondary6%
• Serratus anterior Minor6%
• Triceps (long head) Minor4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%
• Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Plyo Push Up on Box alternatives

Same equipment

• Clap Push UpBodyweight
• Depth Push UpBodyweight

Easier

• Plyometric Push UpBodyweight
• Kneeling Medicine Ball Chest PassMedicine ball
• Medicine Ball Chest PassMedicine ball

Make it easier

• Plyometric Push UpBodyweight

Similar exercises

• Kettlebell Push UpKettlebell
• Push UpBodyweight
• Incline Push UpBodyweight

Frequently asked questions

What muscles does the Plyo Push Up on Box work?

Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the Plyo Push Up on Box good for beginners?

The Plyo Push Up on Box is rated advanced. If you are new, learn the Plyometric Push Up first and build up from there.

What is a good alternative to the Plyo Push Up on Box?

For example the Clap Push Up, Depth Push Up and Plyometric Push Up. They train mostly the same muscles.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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