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Plyometric push-up
A push-up with a push-off: you press so hard the hands leave the floor and land softly straight into the next rep. Power, not volume.
- Level
- Intermediate
- Equipment
- No equipment
- Measure
- reps
- Tempo
- x-0-1-0 (down, pause, up, pause)
chesttricepsshoulderscore
Technique
- Lower fast but under control, chest just above the floor.
- Press explosively, hands leave the floor by a few centimetres, body stays rigid.
- Land on slightly bent elbows and go straight into the next descent.
Common mistakes
- Landing on locked elbows.
- Doing them to fatigue: 3 to 6 full-power reps, then rest.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
- iOS and Android app on the same account
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