Plyometric Push-Up

Plyometric push-ups are an advanced variation of the classic push-up, designed to improve explosive strength in the upper body. This exercise primarily activates the pectoral muscles, triceps and shoulders, making it ideal for athletes and fitness enthusiasts looking to increase their power and speed.

Correctly Performing Plyometric Push-Ups

Follow these steps to perform the exercise correctly:

1. Start in a traditional push-up position with your hands placed slightly wider than shoulder width and your body in a straight line from head to heels.
2. Lower the body in a controlled manner towards the floor by bending the elbows until the chest almost touches the floor.
3. Explosively press the body upwards with enough force that the hands leave the floor.
4. While in the air, you can clap your hands together in front of your chest to increase the challenge.
5. Land softly with elbows slightly bent to absorb shock and prepare for the next repetition.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

• Insufficient Explosiveness: Be sure to press with maximum force to gain enough height for the hands to leave the floor.
• Improper landing: Land softly with slightly bent elbows to reduce stress on joints and minimize risk of injury.
• Unstable Body Position: Keep the body in a straight line throughout the movement to maintain proper form and maximize muscle activation.

Modifications and Variations

Adapt the exercise to your level:

• Beginners: Start with explosive push-ups without letting your hands leave the floor, or perform the exercise on your knees to reduce the strain.
• Advanced: Add an extra challenge by placing your hands on an elevated surface such as a bench or step, or perform the exercise with a weight vest for added resistance.

Number of Repetitions and Sets

Perform 2-3 sets of 6-10 repetitions, depending on your strength level and comfort. Focus on explosiveness and proper form over quantity.

Breathing

Inhale as you lower your body towards the floor and exhale forcefully as you explosively press upwards. Controlled breathing helps maintain the rhythm and energy level during the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing plyometric push-ups: