How to Do the Plyo Push-Up
The plyo push-up is an explosive push-up where you push hard enough that your hands leave the floor. It trains fast, powerful pressing in your chest and triceps. It is advanced and best for people who can already do many strict push-ups with good form.
Log every set of your Plyo Push-Up in Superlift
Muscles worked
Primary
- Chest
- Triceps
Secondary
- Shoulders
- Abs
How to do the Plyo Push-Up
- 1
Start in a push-up position with your hands slightly wider than your shoulders.
- 2
Brace your abs and keep your body in a straight line.
- 3
Lower your chest toward the floor under control.
- 4
Push up explosively so your hands leave the ground.
- 5
Keep your core tight while you are in the air.
- 6
Land softly with your elbows slightly bent.
- 7
Lower into the next rep, or reset and repeat.
Form cues to remember
- Straight line, hips level
- Push the floor away hard
- Land softly, elbows bent
- Core braced
Plyo Push-Up video tutorial
Common mistakes
Sagging hips
Squeeze your glutes and brace your abs so your body stays in a line.
Landing with locked elbows
Land with a slight bend and absorb the force.
Not pushing hard enough
Lower under control and explode up as fast as you can.
Doing too many reps
Keep sets short and stop when your power drops.
Sets and reps
| Strength | 4–5 sets of 3–6 reps, with 2 min rest |
|---|---|
| Conditioning | 3 sets of 5–8 reps as a power primer, with 90 seconds rest |
The landing puts force through your wrists, elbows and shoulders, so build up with standard push-ups and incline plyo push-ups first. Stop if you feel joint pain.
Superlift for iPhone
Track your Plyo Push-Up and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Plyo Push-Up FAQ
Are plyo push-ups better than regular push-ups?
They train explosive power rather than slow strength. Regular push-ups are better for building muscle and for learning the pattern.
How do I build up to a plyo push-up?
Practice strict push-ups until they are strong, then try explosive push-ups with your hands on an elevated surface. Progress to the floor as your power and control improve.
What muscles do plyo push-ups work?
Your chest and triceps power the push, with your shoulders and abs helping keep your body steady.
