Plyometric pushups are an advanced bodyweight exercise designed to build explosive upper body strength, speed, and power. By pushing your hands off the ground during each rep, you train your chest, shoulders, triceps, and core in a dynamic way that improves athletic performance and functional strength.

Instructions

Starting Position

• Begin in a standard push-up position: hands slightly wider than shoulder-width apart, feet together or slightly apart.

• Keep your body in a straight line from head to heels.

• Engage your core to maintain a neutral spine.

Lowering Phase

• Slowly lower your body by bending your elbows.

• Keep your chest moving directly toward the floor.

• Stop when your chest is just above the ground.

Explosive Push

• Push through your palms forcefully to lift your body off the ground.

• Engage your chest, shoulders, and triceps to generate maximum power.

• Allow your hands to briefly leave the ground as you push up explosively.

Landing

• Land softly with your hands back in the starting position.

• Bend your elbows slightly to absorb the impact.

• Immediately prepare for the next repetition.

Repeat

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

Tips for Proper Form

• Focus on Control: Start slow to master form. Proper takeoff and landing help prevent injury.

• Modify if Needed: Beginners can try knee plyometric pushups or small hand lifts to build strength.

• Engage Your Core: Keep your hips from sagging or arching to maintain a straight body line.

• Hand Placement: Place hands just slightly wider than shoulder-width; avoid positioning too far forward or backward.

• Progress Gradually: Begin with 5–8 reps for 2–3 sets, increasing volume as strength improves.

• Breathing Technique: Exhale as you push explosively, inhale as you lower.

• Warm-Up First: Activate chest, shoulders, and triceps before starting plyometric work.

• Surface Matters: Use a non-slip surface or gym mat for safety.

Benefits of Plyometric Pushups

• Builds explosive chest, shoulder, and triceps strength.

• Improves athletic performance in sports requiring pushing power (e.g., football, basketball, martial arts).

• Enhances fast-twitch muscle fiber activation for speed and agility.

• Increases core stability and body control during dynamic movements.

• Boosts muscular endurance when integrated into HIIT or circuit training.

• Helps overcome strength plateaus by shocking muscles with explosive overload.

• No equipment needed — just bodyweight and proper technique.

Conclusion: Plyometric pushups are a challenging but rewarding exercise for athletes and fitness enthusiasts aiming to develop explosive upper body power. Start with basic variations, focus on form, and progress gradually to unlock maximum strength and performance benefits.