Plyo Push-up

A beginner plyometrics exercise for the chest, done with just your bodyweight.

Main muscles: Chest
Also works: Shoulders and Triceps
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

How to do the Plyo Push-up

Move into a prone position on the floor, supporting your weight on your hands and toes.
Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
Descend by flexing at the elbow, lowering your chest towards the ground.
At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
Return to the starting position and repeat the exercise.
For added difficulty, add claps into the movement while you are air borne.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

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 Push-up

Questions

What muscles does the Plyo Push-up work?

Mainly the chest, with the shoulders and triceps helping.

Is the Plyo Push-up good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Plyo Push-up?

Good alternatives that train the chest: Isometric Chest Squeezes, Chest Push (multiple response), Chest Push (single response) or Chest Push from 3 point stance.

How many sets and reps of the Plyo Push-up should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

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