Plyo push-up: How to Do It, Muscles Worked

Step by step

Start in a plank, hands about shoulder width apart.
Lower your chest toward the floor with a straight body.
Push up fast so your hands leave the ground, then land softly.

What you should feel

A fast, explosive push in your chest and the back of your arms. Your wrists and shoulders should not hurt.

Common mistake

Letting your hips sag; squeeze your abs and glutes to keep a straight line.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Chest Triceps

Helps

Front shoulders Abs

Equipment

Body weight

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Bench pressChest

Dumbbell bench pressChest

Incline dumbbell pressChest, Front shoulders

Dumbbell floor pressChest, Triceps

Deficit push-up (hands on dumbbells)Chest

Pec deck flyChest

Questions

What muscles does the plyo push-up work?

Plyo push-up mainly works your chest and triceps. It also helps your front shoulders and abs.

Can I do the plyo push-up at home?

Yes. You only need your body weight and a little floor space.

How many sets and reps of the plyo push-up?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your chest

Plyo push-up