Plyo Push-up
How to do the Plyo Push-up with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Shoulders, Triceps
Body Only
How to do the Plyo Push-up
- 1
Move into a prone position on the floor, supporting your weight on your hands and toes.
- 2
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.
- 3
Descend by flexing at the elbow, lowering your chest towards the ground.
- 4
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.
- 5
Return to the starting position and repeat the exercise.
- 6
For added difficulty, add claps into the movement while you are air borne.
Log it, see it on your body.
Every Plyo Push-up set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Plyo Push-up fits
The Plyo Push-up shows up in training built around a specific goal. See how it fits:
More chest exercises
Plyo Push-up: common questions
What muscles does the Plyo Push-up work?
The Plyo Push-up primarily works the Chest. It also recruits the Shoulders and Triceps as supporting muscles.
Is the Plyo Push-up suitable for beginners?
Yes. The Plyo Push-up is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Plyo Push-up?
None. The Plyo Push-up is a bodyweight exercise, so you can do it without any equipment.
Is the Plyo Push-up a compound or isolation exercise?
The Plyo Push-up is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Plyo Push-up with correct form?
Move into a prone position on the floor, supporting your weight on your hands and toes. Follow the full step-by-step above for the complete movement.
Log your Plyo Push-up sets, free.
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