GymPlan AIPlyo Push-up
Plyo Push-up is a beginner compound bodyweight plyometrics that mainly works your chest, with help from your shoulders and triceps.
How to do the plyo push-up
- Move into a prone position on the floor, supporting your weight on your hands and toes.
- 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.
- Descend by flexing at the elbow, lowering your chest towards the ground.
- 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.
- Return to the starting position and repeat the exercise.
- For added difficulty, add claps into the movement while you are air borne.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Start your free trialPlyo Push-up alternatives
Exercises that train the same main muscle, including options with other equipment.
Isometric Chest SqueezesBodyweight · Beginner
Drop PushOther · Intermediate
Heavy Bag ThrustOther · Beginner
Medicine Ball Chest PassOther · Beginner
Chest Push with Run ReleaseOther · Beginner
Chest Push from 3 point stanceOther · BeginnerFAQ
What muscles does the plyo push-up work?
It mainly works your chest; your shoulders and triceps assist.
How many sets and reps of plyo push-up should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the plyo push-up good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.