Plyometric Push-Up

The Plyometric Push-Up is an advanced explosive upper body movement that develops chest power, shoulder stability, and rapid force production. This dynamic exercise is ideal for advanced fitness enthusiasts and athletes seeking improved explosive strength and athletic performance. The plyometric push-up challenges the neuromuscular system to produce maximum force rapidly, improving power output and rate of force development.

NASM’s evidence-based approach emphasizes plyometric training for developing explosive power essential for sport-specific performance. The plyometric push-up improves chest power, upper body explosiveness, and translates to improved athletic performance in movements requiring rapid force production.

How to Perform a Plyometric Push-Up

Step 1: Setup

Start in a push-up position with hands slightly wider than shoulder-width apart and feet together or hip-width apart.

Step 2: Brace/Position

Engage your core and maintain a straight line from head to heels. Prepare for explosive movement by loading your muscles.

Step 3: Execute/Drive

Lower your body toward the floor by bending your elbows, then explosively press upward, launching your hands off the floor. Land softly with bent elbows and immediately prepare for the next repetition.

Step 4: Return/Descent

Continue with controlled explosive movements, maintaining proper landing mechanics and core stability throughout. Stop before fatigue compromises landing control.

Muscles Worked

Primary Muscles:

• Pectoralis Major -- primary mover for explosive horizontal adduction
• Triceps Brachii -- assists in rapid elbow extension

Secondary Muscles:

• Anterior Deltoid
• Serratus Anterior
• Core Stabilizers

Common Mistakes

• Poor landing mechanics with straight elbows, which increases joint stress and injury risk
• Allowing hips to sag during landing or push-off, compromising core stability
• Using excessive momentum and losing body control during the explosive phase
• Performing repetitions when fatigued, which significantly compromises landing mechanics
• Not achieving adequate explosive force, which reduces power development stimulus

Plyometric Push-Up Variations

• Push-Up
• Archer Push-Up
• Pike Push-Up

As part of NASM’s evidence-based approach to movement and strength training, the barbell deadlift reinforces proper movement mechanics essential to long-term performance and injury prevention. NASM-certified personal trainers use the Optimum Performance Training (OPT) model to integrate exercises like the barbell deadlift into individualized programs based on each client’s assessment results.

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