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Chest

Plyometric Push Up

The Plyometric Push Up is a plyometric exercise with no equipment for your chest. Share of the load in the Zulta muscle model: mid chest 33%, front delts 14% and lower chest 10%.

Also known as: explosive push up

Level: IntermediateEquipment: Bodyweight

How to do it

  1. Start in a high plank with your hands slightly wider than shoulder-width.
  2. Lower your chest under control toward the floor.
  3. Push up explosively so your hands leave the floor.
  4. Land with soft, slightly bent elbows, hands back under your shoulders.
  5. Sink straight into the next rep without a pause.

Tips

  • Push as fast as you can, height comes from speed.
  • Keep the body rigid so the whole body leaves the floor as one line.

Common mistakes

  • Landing with locked elbows.
  • Letting the hips sag on the way up.
  • Only lifting the chest while the hips stay down.

Muscles worked by the Plyometric Push Up

  • 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.

Plyometric Push Up alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Plyometric Push Up work?

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

Is the Plyometric Push Up good for beginners?

The Plyometric Push Up is rated intermediate. Learn the technique with a light weight first.

What is a good alternative to the Plyometric Push Up?

For example the Clap Push Up, Depth Push Up and Plyo Push Up on Box. They train mostly the same muscles.

How do you make the Plyometric Push Up harder?

Add weight or reps, or move on to the Clap Push Up and Depth Push Up.

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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