Plyo Push Up

Plyo Push Up is an advanced bodyweight exercise that combines the strength of a traditional push-up with the explosive power of plyometrics. This dynamic movement not only enhances upper body strength but also improves cardiovascular fitness and agility. The plyometric nature of this exercise involves a powerful push off the ground, allowing your hands to leave the floor briefly before landing back into the push-up position. This explosive action engages multiple muscle groups, primarily targeting the chest, shoulders, and triceps, while also recruiting your core for stabilization.

Incorporating plyo push ups into your workout routine can lead to significant improvements in your overall athletic performance. This exercise requires coordination and strength, making it an excellent choice for those looking to challenge their upper body muscles and enhance explosive power. Moreover, the rapid movement helps boost your heart rate, contributing to increased calorie burn and improved endurance.

As you perform this exercise, it's crucial to focus on both the push-off and the landing phases. A strong push-off should propel you upward, while a controlled landing will help protect your joints and maintain proper form. This balance of power and control is what makes the Plyo Push Up a standout exercise in any strength training or high-intensity interval training (HIIT) program.

For those who are already comfortable with traditional push-ups, plyo push ups provide an excellent progression to take your training to the next level. By adding this explosive element, you can enhance your muscle engagement and challenge your body in new ways. Additionally, they can be easily modified for various fitness levels, making them accessible for a wide range of individuals.

In summary, Plyo Push Up is not just a fun exercise; it’s a highly effective way to build strength, improve power, and increase your overall fitness level. Whether you're training at home or in the gym, integrating this exercise into your routine can yield impressive results and keep your workouts fresh and exciting.

Instructions

• Start in a standard push-up position with your hands slightly wider than shoulder-width apart and your feet together.
• Lower your body toward the floor while keeping your elbows close to your body.
• As you push back up, exert force through your hands to propel your body upwards, allowing your hands to leave the ground.
• While in the air, prepare to land by bending your elbows slightly and keeping your core engaged.
• Land softly on your hands, returning to the starting push-up position.
• Immediately go into the next repetition after landing, maintaining a smooth and controlled motion.
• Ensure your body forms a straight line from head to heels throughout the movement, engaging your core for stability.

Tips & Tricks

• Keep your hands shoulder-width apart to maintain balance and proper form throughout the movement.
• Engage your core muscles to stabilize your body and protect your lower back during the exercise.
• Focus on a quick and explosive push-off from the ground, allowing your hands to leave the surface momentarily.
• Land softly on your hands to reduce impact, bending your elbows slightly upon landing to absorb the shock.
• Maintain a steady breathing pattern; exhale during the explosive push and inhale as you lower your body back down.
• To increase difficulty, try to clap your hands between the push-ups, adding a fun challenge to the exercise.
• Ensure your feet are positioned hip-width apart to help with stability as you perform the explosive movement.
• Incorporate plyo push ups into your warm-up routine to activate your upper body muscles before a workout.

Frequently Asked Questions

What muscles do Plyo Push Ups target?

Plyo push ups are a dynamic variation of the traditional push-up that engage multiple muscle groups, particularly the chest, triceps, and shoulders. They also enhance your explosive strength and cardiovascular endurance due to the high-intensity nature of the movement.

How can I modify Plyo Push Ups for beginners?

For beginners, you can modify the plyo push up by performing it on your knees or by elevating your hands on a stable surface like a bench or table. This reduces the intensity while still allowing you to practice the explosive movement.

What is the proper form for Plyo Push Ups?

To ensure safety and effectiveness, maintain a straight line from your head to your heels throughout the movement. Avoid letting your hips sag or your back arch excessively, as this can lead to injury.

How many repetitions should I do for Plyo Push Ups?

Plyo push ups are typically performed in sets of 8-12 repetitions, depending on your fitness level. Allow for adequate rest between sets to recover your strength and power for each explosive rep.

How can I include Plyo Push Ups in my workout routine?

You can incorporate plyo push ups into your workout routine by pairing them with other strength or cardio exercises. They work well in circuit training formats or high-intensity interval training (HIIT) sessions.

What are common mistakes to avoid when doing Plyo Push Ups?

A common mistake is to perform the movement too slowly. The explosive push should be quick, and the landing should be soft to minimize impact on your joints. Focus on a powerful push off the ground followed by a controlled descent.

Can I use equipment with Plyo Push Ups?

While body weight is the primary equipment for plyo push ups, you can also use a stability ball for added challenge or perform them with your feet elevated on a bench to increase intensity.

What are the benefits of doing Plyo Push Ups?

Plyo push ups are excellent for building upper body strength, improving power, and enhancing overall athletic performance. They also help boost your metabolism due to their high-energy demand.