What muscles do plyometric push-ups work?

Plyometric push-ups primarily target the chest muscles, while also engaging the triceps, shoulders, and core. The explosive movement increases muscle activation compared to regular push-ups, helping build upper body strength and power.

Do I need any equipment for plyometric push-ups?

No equipment is required for plyometric push-ups only your body weight. However, you can perform them on a padded exercise mat to reduce impact on your wrists and improve comfort.

Are plyometric push-ups suitable for beginners?

Plyometric push-ups are an advanced calisthenics movement that requires good upper body strength and joint stability. Beginners should start with regular or knee push-ups before progressing to explosive variations.

What are common mistakes to avoid when doing plyometric push-ups?

A common mistake is losing core engagement, which can strain the lower back. Avoid locking out your elbows harshly upon landing and focus on a controlled, soft landing to protect your joints.

How many sets and reps of plyometric push-ups should I do?

Aim for 3–4 sets of 6–10 reps, depending on your fitness level. Since they’re a high-intensity exercise, quality and control are more important than high volume.

What are the safety tips for doing plyometric push-ups?

Warm up thoroughly to prepare your muscles and joints for explosive movement. Keep your hands slightly wider than shoulder width, maintain a neutral spine, and avoid overtraining to reduce injury risk.

What are some variations of the plyometric push-up?

You can try clapping push-ups, one-arm plyometric push-ups, or performing them on an elevated surface to change difficulty. Beginners can modify by doing explosive knee push-ups or reducing jump height.

Plyometric Push-Up

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Start in a standard push-up position with your body in a straight line and hands slightly wider than shoulder-width apart. Lower your chest toward the ground, then explosively push up so your hands leave the floor, keeping your core tight and landing softly before repeating. Focus on maintaining control and proper form throughout each repetition.

Step-by-Step Instructions

Begin in a standard push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. Engage your core to maintain stability.
Lower your body by bending your elbows until your chest is just above the ground. Keep your elbows at about a 45-degree angle to your torso.
Explosively push through your hands to lift your body off the ground, generating enough force to allow your hands to leave the floor.
While airborne, keep your body straight and controlled. Optionally, you can clap your hands before landing.
Land softly with your hands returning to the starting position, immediately transitioning into the next repetition by lowering your body again.
Repeat for the desired number of repetitions, maintaining proper form throughout.

Explore more chest exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Clap Push-Up

Chest

Bodyweight

Superman Push-Up

Chest

Bodyweight

Dumbbell Bench Press

Chest

Bench • Dumbbell

Kettlebell Plyometric Push-Up

Chest

Kettlebell

Frequently Asked Questions

What muscles do plyometric push-ups work?: Plyometric push-ups primarily target the chest muscles, while also engaging the triceps, shoulders, and core. The explosive movement increases muscle activation compared to regular push-ups, helping build upper body strength and power.
Do I need any equipment for plyometric push-ups?: No equipment is required for plyometric push-ups only your body weight. However, you can perform them on a padded exercise mat to reduce impact on your wrists and improve comfort.
Are plyometric push-ups suitable for beginners?: Plyometric push-ups are an advanced calisthenics movement that requires good upper body strength and joint stability. Beginners should start with regular or knee push-ups before progressing to explosive variations.
What are common mistakes to avoid when doing plyometric push-ups?: A common mistake is losing core engagement, which can strain the lower back. Avoid locking out your elbows harshly upon landing and focus on a controlled, soft landing to protect your joints.
How many sets and reps of plyometric push-ups should I do?: Aim for 3–4 sets of 6–10 reps, depending on your fitness level. Since they’re a high-intensity exercise, quality and control are more important than high volume.
What are the safety tips for doing plyometric push-ups?: Warm up thoroughly to prepare your muscles and joints for explosive movement. Keep your hands slightly wider than shoulder width, maintain a neutral spine, and avoid overtraining to reduce injury risk.
What are some variations of the plyometric push-up?: You can try clapping push-ups, one-arm plyometric push-ups, or performing them on an elevated surface to change difficulty. Beginners can modify by doing explosive knee push-ups or reducing jump height.