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Plyometric Push-Up

An explosive push-up variation that builds power alongside strength, requiring the hands to leave the floor briefly.

Setup

Set up in a standard push-up position. Same straight-line body position as a regular push-up.

Movement

Lower with control as usual. The lowering phase doesn't change — control still matters here. Press up explosively. Push hard enough that your hands briefly leave the floor.

Return

Land with control and immediately absorb the impact. Bend your elbows slightly on landing to cushion the impact, flowing into the next rep.

Common Mistake to Avoid

Attempting this before a strong standard push-up base exists. This is an advanced progression — a strong foundation of regular push-ups should come first.

Equipment None (bodyweight)
Primary Muscles Chest (pectoralis major)
Secondary Muscles Triceps, front shoulders, core

Why it matters

Adding an explosive, hands-off-the-floor component to the push-up trains power output, not just strength — the ability to produce force quickly, which standard strength training doesn't always address. This makes it a useful, advanced addition for athletes or anyone wanting to build explosive pressing power.

How to do it

  1. Set up in a standard push-up position. Same straight-line body position as a regular push-up.
  2. Lower with control as usual. The lowering phase doesn't change — control still matters here.
  3. Press up explosively. Push hard enough that your hands briefly leave the floor.
  4. Land with control and immediately absorb the impact. Bend your elbows slightly on landing to cushion the impact, flowing into the next rep.

Common mistakes

  • Attempting this before a strong standard push-up base exists. This is an advanced progression — a strong foundation of regular push-ups should come first.
  • Landing stiff-armed. Locking the elbows on landing transmits impact directly into the joints — always absorb with a slight bend.
  • Sacrificing the straight body line for explosiveness. The core and hip alignment cues from a standard push-up still apply here.
  • Doing high volume before building adequate joint resilience. Start with low reps and build volume gradually given the impact involved.

Sets & reps by level

Beginner

Not applicable — build a strong standard push-up foundation first.

Intermediate

2–3 sets of 5–8 reps, focusing on controlled landings.

Advanced

3–4 sets of 8–12 reps, sometimes adding a clap at the peak of the explosive phase for additional difficulty.

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