Plyometric Push-ups
Plyometric push-ups are an explosive variation of the standard push-up that develops upper body power by requiring the hands to leave the ground. They target the pectorals with secondary emphasis on the triceps, front delts, and core through the explosive pressing motion.
How to do it
- Start in a standard push-up position with your hands shoulder-width apart.
- Lower your chest toward the ground, then explosively push yourself upward.
- Generate enough force to lift your hands off the ground at the top of the movement.
- Land with soft elbows and immediately lower into the next repetition.
- Repeat for the desired number of repetitions.
Form cues
- Keep your core tight and body in a straight line.
- Drive upward explosively from your chest.
- Leave the floor completely with your hands.
- Land softly with slightly bent elbows to absorb impact.
- Control the descent into your next repetition.
Breathing: Inhale as you lower your body toward the floor, and exhale sharply as you press up and explode off the ground.
Common mistakes
- Landing with locked elbows, which stresses the joint.
- Arching the lower back, which reduces core engagement and strains the spine.
- Not getting enough air time, which turns the movement into a standard push-up.
- Looking forward instead of keeping your neck neutral.
Muscles worked
Primary: pectorals. Secondary: triceps, front delts, core.
Suggested sets & reps
Get fitter
3 sets x 5-8 explosive reps, rest 90 s
Lose weight
3 sets x 5-8 explosive reps, rest 90 s
Build muscle
3 sets x 4-6 explosive reps, rest 120 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you have wrist, elbow, or shoulder discomfort, choose a gentler push-up variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Are plyometric push-ups safe for beginners?
They are considered advanced due to the high impact on the wrists and shoulders. Master standard push-ups first before trying this variation.
How many reps should I do?
Because power drops off quickly, focus on low repetitions with high quality rather than working to exhaustion.
My wrists hurt when I land. What should I do?
Land as softly as possible, or try performing them on parallettes or dumbbells to keep your wrists in a neutral position.