Plyometric Pushups: Power and Explosiveness

Instruction

  1. Starting Position:

    • Begin in a standard push-up position: hands slightly wider than shoulder-width apart, feet together or slightly apart, body straight from head to heels.
    • Engage your core to maintain a neutral spine.
  2. Lowering Phase:

    • Slowly lower your body toward the ground by bending your elbows.
    • Keep your chest moving directly toward the floor.
    • Stop when your chest is just above the ground.
  3. Explosive Push:

    • Push through your palms forcefully to lift your body off the ground.
    • Engage your chest, shoulders, and triceps to generate power.
    • As you push up explosively, allow your hands to leave the ground briefly.
  4. Landing:

    • Land softly with your hands back in the starting position.
    • Immediately bend your elbows to absorb the impact and prepare for the next repetition.
  5. Repeat:

    • Perform the desired number of repetitions with controlled, explosive movements.

Tips

  1. Focus on Control:

    • Start slow to master form and control. Proper landing and takeoff reduce the risk of injury.
  2. Modify if Needed:

    • Beginners can perform knee plyo push-ups or start with smaller hand lifts to build strength and confidence.
  3. Engage Your Core:

    • Tighten your core to maintain a straight body line and prevent sagging at the hips or arching of the back.
  4. Hand Placement:

    • Avoid placing your hands too far forward or backward; this can strain your wrists or shoulders.
  5. Progress Gradually:

    • Start with 5-8 reps in sets of 2-3 and increase as strength improves.
  6. Breathe Properly:

    • Exhale as you push off the ground and inhale as you lower your body.
  7. Warm-Up:

    • Do a thorough warm-up to activate the chest, shoulders, and triceps muscles before attempting plyometric movements.
  8. Surface Matters:

    • Perform the exercise on a non-slip surface or gym mat for safety.
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