Plyo push-up

The plyo push-up is a bodyweight exercise aimed at increasing upper-body power and strength. It targets the muscles of the chest, triceps, and shoulders, and can be trained in low reps for power and strength, or higher reps for conditioning.


  1. Strengthens the chest, triceps, shoulders, and core
  2. Targets the powerful fast-twitch muscle fibers
  3. Carries over to increased speed and strength in pressing movements

Plyo push-up Images


Plyo push-up Instructions

Plyo push-up muscle diagram
  1. Move into a prone position on the floor, supporting your weight on your hands and toes.
  2. Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
  3. Descend by flexing at the elbow, lowering your chest towards the ground.
  4. At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
  5. Return to the starting position and repeat the exercise.
  6. For added difficulty, add claps into the movement while you are air borne.