Plyo Push Up. How-to, proper form and tips

Plyo Push Up icon

Plyo Push Up requires explosiveness and strong arms for a quick Push Up that will take your hands off the ground.

Video demonstration

How to and step by step instructions:

  1. Get down on all fours.
  2. Extend your legs formin a perfect plank fom the shoulders to the heels. Your arms should be extended also.
  3. This is the starting position.
  4. Bend both arms lowering the chest close to the floor.
  5. Extend both arms quicly and fast, so that your hands get off the ground.
  6. When returning to the floor, imediatly bend the arms again so that the chest nearly touches the ground.

Hints & tips:

  • You should be able to do 15 to 20 push ups before trying this exercise.


  • Strong chest and arms.
  • Explisiveness in the upper body.

Counting & gamification:

  • Count repetitions in a good form per session.
  • Track progress based on this number.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Shoulder, Triceps, Chest

Secondary muscles: Abs, Lowerback

Other names

The exercise can be found with other names. Examples are:

  • Plyo Push Up
  • Explosive Push Up
  • Jumping Push Up

Other Explosive Push Up

Muscle: Shoulder

Muscle: Triceps

Muscle: Chest

Collection: Push Up Variations

Category: Plyometrics