How To Do the Plyo Push-Up

It’s hard to improve on the classic push-up. In one seemingly simple up and down motion you hammer your chest, triceps, and nearly every muscle in your core. But if you add an explosive element to the movement, pushing up with enough force for your hands to leave the ground, you amplify the benefits. In addition to recruiting more type-II muscle fibers—a key growth trigger—you’ll develop power in an area where most people lack it: Your chest and arms.

If you play softball, tennis, or golf, the advantage of having more upper body explosiveness is obvious. But even if you’re not a sportsman or sportswoman, you’ll enjoy the benefits in everyday life situations like swooping up a child in your arms, heaving a carryon into an overhead bin, helping a friend move a stalled car, or pushing your new sofa into the perfect spot in your living room. Ready add the plyo plush-up to your weekly routine? Follow along with Maricris in the video below as she demonstrates perfect form.

https://youtu.be/GMvbQv9I0Fs

Exercise Instructions for the Plyo Push-up

Muscles targeted: Chest, triceps, and core.

Featured in: 22-Minute Hard Corps, available on Beachbody on Demand.

Get on all fours with your feet together (or separated slightly), your body straight from head to heels, and your hands in line with (but slightly wider than) your shoulders. Squeeze your glutes and brace your core to lock your body into position. Keeping your elbows tucked, lower your torso until your chest is within a few inches of the floor. Pause, and then push up with enough force for your hands to leave the ground. Land softly, and transition immediately into your next rep.

Make it easier: Elevate your hands on a box, bench, or aerobic step. Another option: Push up explosively, but keep both hands on the ground.

Make it harder: Add a clap while your hands are in the air. If you want an even greater challenge, push up with enough force to propel both your hands and your feet into the air. And if you want to make it even harder, hop sideways (back-and-forth) with each rep. That last variation is called the “water bug,” and you’ll find it in 22-Minute Hard Corps.

Bonus tip: Make sure you land with your elbows bent slightly (i.e., not straight) so you absorb the force of impact instead of concentrating it in your joints.

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