Plyometric Push-Up
Quick Information
Category
Plyometrics
Difficulty
Advanced
Equipment
Bodyweight
Primary muscle group
Pectoralis Major
Secondary muscle groups
Triceps Brachii, Anterior Deltoid, Serratus Anterior, Trunk
Movement pattern
Horizontal Push Rebound
Training goal
Explosiveness
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ, Football, Rugby, Hockey, Sprinting
Overview
Purpose. Develop upper-body power and stiffness through the arms and shoulder girdle.
How it fits the system. An advanced-level horizontal push rebound entry in the Plyometrics section, programmed to develop explosiveness. Related work in the library: Single-Leg Hurdle Hop and Scissor Jump.
Primary muscles
Pectoralis Major
Secondary muscles
Triceps Brachii, Anterior Deltoid, Serratus Anterior, Trunk
Movement pattern
Horizontal Push Rebound
Equipment
Bodyweight
Difficulty
Advanced
How to Perform
- Set up in a strong push-up position with the trunk braced.
- Lower the chest towards the floor under control.
- Press explosively so the hands leave the floor.
- Keep the body rigid while airborne.
- Land with soft elbows and immediately absorb.
- Go straight into the next repetition or reset as prescribed.
Coaching Cues
- Keep the body rigid, do not pike or sag.
- Land with the elbows soft, never locked.
- Stop when the hands stop leaving the floor.
Common Mistakes
- Letting the hips sag on landing.
- Landing with locked elbows.
- Doing high reps at low intent.
Progressions & Regressions
Progressions
Add a clap, or drop from a low box into the push-up.
Regressions
Perform with the hands elevated on a bench.
When to Use It
When to use
For upper-body power in striking and contact sports.
When not to use
With wrist, elbow or shoulder pain on impact.
Programming
4 sets of 3 to 5 reps.
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