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man performing a plyometric push up man performing a plyometric push up

Plyometric Push-Up

Body Part: Chest, Shoulders, Anterior Deltoids, Triceps

Equipment: None

Difficulty: Intermediate


Step 1: Assume a push up position with the body in a straight line from head to heel, feet hip to shoulder width and hands 1.5-2x shoulder width. Brace the core and tighten the glutes. Press away from the floor to prevent the shoulder blades from winging.

Step 2: Rapidly lower the chest toward the floor through a maximum range of motion until the chest is a few inches off the floor or shoulders have reached elbow depth.

Step 3: Explosively reverse the pattern creating enough momentum to leave the ground.

Step 4: As the hand lift off the floor, bring them together performing a clap and then land on the floor as softly as possible.

Step 5: Repeat immediately. Maintain posture throughout. Keep the shoulders from elevating or rounding. Do not let the back round or arch or the hips sag or pike. Avoid jutting the head forward.