Plyo Kettlebell Pushups

A expert strength exercise for the chest, done with a kettlebell.

Plyo Kettlebell Pushups: finishing position

Main muscles: Chest
Also works: Shoulders and Triceps
Equipment: Kettlebell
Level: Expert
Type: Compound
Movement: Push

How to do the Plyo Kettlebell Pushups

Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.
Begin by lowering yourself as low as you can, keeping your back straight.
Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so. Continue the movement by descending and repeating the movement back and forth.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Plyo Kettlebell Pushups

Questions

What muscles does the Plyo Kettlebell Pushups work?

Mainly the chest, with the shoulders and triceps helping.

Is the Plyo Kettlebell Pushups good for beginners?

It's rated expert. Beginners can build up to it with Alternating Floor Press first.

What can I do instead of the Plyo Kettlebell Pushups?

Good alternatives that train the chest: Alternating Floor Press, Extended Range One-Arm Kettlebell Floor Press, Leg-Over Floor Press or One-Arm Kettlebell Floor Press.

How many sets and reps of the Plyo Kettlebell Pushups should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).