Plyo Push-Up

Elite upper body power development — advanced plyometric variation for maximum explosive strength and reactive ability

---

⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal)
Primary Muscles	Chest
Secondary Muscles	Triceps, Front Delts
Equipment	Bodyweight, 2 boxes/plates
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Supplemental

Movement Summary

---

🎯 Setup

Starting Position

1. Platform placement: Two stable boxes/plates shoulder-width apart, 4-8 inches high
2. Hand position: Hands on platforms, fingers forward, shoulder-width apart
3. Body alignment: Head, shoulders, hips, ankles in straight plank line
4. Core bracing: Maximum core tension, glutes squeezed
5. Starting height: Begin on platforms, not floor

Equipment Setup

Equipment	Setting	Notes
Platforms	4-8 inches high	Start lower (4") and progress upward
Platform width	Shoulder-width apart	Too wide = dangerous landing
Surface	Absolutely stable	Must not slide or tip
Floor clearance	Open space	No obstacles in drop zone

Setup Cue

"Platforms stable, body rigid like a board, core braced for explosion"

---

🔄 Execution

The Movement

⬇️ Drop Phase

What's happening: Controlled drop from platforms to floor

1. Start in plank on platforms
2. Lift hands and drop to floor
3. Land with slightly bent elbows
4. Absorb impact by allowing descent
5. Chest approaches floor level

Tempo: Controlled drop (gravity plus slight brake)

Feel: Loading tension through chest and arms

⏸️ Amortization

What's happening: Brief ground contact before explosion

1. Chest 1-2 inches from floor
2. Elbows fully bent (approximately 90°)
3. Maintain full body rigidity
4. Minimize ground contact time
5. Store elastic energy for explosion

Duration: <0.2 seconds (very brief)

Common error here: Too long on floor = loses plyometric benefit

⬆️ Explosive Push

What's happening: Maximum force production to return to platforms

1. Explode with maximum force and speed
2. Drive hands into floor powerfully
3. Generate enough height to reach platforms
4. Full body extends explosively
5. Arms reach for platform height

Tempo: Explosive (X — as fast as possible)

Feel: Maximum chest, triceps, shoulder firing

✈️ Flight Phase

What's happening: Airtime to transition to platforms

1. Hands leave floor
2. Body travels upward 4-8+ inches
3. Arms extend reaching for platforms
4. Body remains rigid plank
5. Eyes locate landing zones

Duration: 0.2-0.4 seconds

🔽 Landing

What's happening: Landing on elevated platforms

1. Hands contact platforms simultaneously
2. Land with slightly bent elbows
3. Absorb impact through controlled descent
4. Stabilize on platforms
5. Reset for next rep or rest

Critical: Never land with locked elbows

Key Cues

Primary Cues

• "Explode off the floor, reach for the boxes" — maximum power output
• "Fast ground contact" — minimize amortization phase
• "Stick the landing" — controlled platform contact

Tempo Guide

Goal	Tempo	Example
Max Power	Drop-0-X-1	Controlled drop, no pause, explosive up, 1s reset
Reactive	Drop-0-X-0	Continuous cycles with minimal rest

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major	Maximum explosive horizontal adduction	█████████░ 90%

Secondary Muscles

Muscle	Action	Activation
Triceps	Explosive elbow extension with high force	████████░░ 85%
Anterior Deltoid	Shoulder flexion and explosive pressing	████████░░ 75%

Stabilizers

Muscle	Role
Core	Maximum stability during flight and landing
Serratus Anterior	Scapular control during explosive movement
Rotator Cuff	Shoulder joint protection under extreme force

Muscle Emphasis

Advanced power development: The stretch-shortening cycle created by dropping and exploding maximizes fast-twitch fiber recruitment and reactive strength — training qualities that slow movements cannot achieve.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Landing with locked elbows	Straight-arm platform impact	High injury risk to elbows/shoulders	Always land with bent elbows
Too long on floor	Resting at bottom	Loses plyometric benefit, becomes strength work	Touch-and-go, <0.2s contact
Platforms too high	Can't reach or unstable landing	Injury risk, form breakdown	Start 4", progress slowly to 6-8"
Hips sagging	Lower back arches	Back strain, reduced power	Maximum core brace
Unstable platforms	Boxes slide or tip	Dangerous landing, injury risk	Use very stable, heavy platforms

Most Common Error

Landing with locked elbows on platforms — this is the most dangerous error. The elevated landing increases impact forces. ALWAYS land with bent elbows and absorb the landing through controlled descent.

Self-Check Checklist

• Platforms are absolutely stable (don't slide or tip)
• Hands leave floor and reach platform height
• Landing with bent elbows, never locked
• Ground contact time <0.2 seconds (touch-and-go)
• Body stays rigid throughout (no hip sag)

---

🔀 Variations

By Difficulty

Build-Up Variations

Variation	Change	Why
Floor to Low Platform	Start on floor, land on 2" platforms	Easiest entry point
4-inch Platforms	Standard beginner height	Manageable for most
Pause Between Reps	Full reset between reps	Reduces demand, safer learning

Standard Variations

Variation	Change	Why
6-inch Platforms	Moderate height	Standard intermediate height
Continuous Reps	Drop-explode-drop rhythm	Reactive plyometric training
Lateral Plyo	Side-to-side platform landing	Multi-directional power

Advanced Variations

Variation	Change	Why
8-10 inch Platforms	Maximum height	Extreme power demand
Plyo with Clap	Clap hands before landing on platforms	Requires more airtime
Depth Jump Push-Up	Drop from higher platform first	Enhanced stretch-shortening cycle
Single-Arm Plyo	One hand on platform	Unilateral power development

Direction Variations

Variation	Movement Pattern	Benefit
Forward Plyo	Hands land further forward	Forward power development
Lateral Plyo	Hands land to the side	Lateral explosiveness
Rotating Plyo	90° rotation mid-air	Rotational power

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Max Power	4-6	2-4	3-4 min	Bodyweight	3-4
Reactive Strength	3-5	3-6	2-3 min	Bodyweight	2-3
Power Endurance	3-4	6-8	90-120s	Bodyweight	1-2

Quality is Everything

Stop the set immediately when:

• Height noticeably decreases
• Landing becomes unstable
• Form breaks down
• Feeling fatigued

Grinding out reps defeats the purpose and increases injury risk dramatically.

Workout Placement

Program Type	Placement	Rationale
Power day	First after warm-up	Maximum CNS freshness
Upper body	First exercise	Before any fatigue
Athletic training	Dedicated plyometric session	Full focus on power qualities

Frequency

Training Level	Frequency	Volume Per Session
Intermediate*	1-2x/week	2-3 sets of 3-4 reps
Advanced	2x/week	3-5 sets of 3-6 reps
Elite Athletes	2-3x/week	4-6 sets of 2-5 reps (varied heights)

*Beginners should not perform this exercise — master explosive push-ups first.

Progression Scheme

Progression Priority

Progress in this order:

1. Perfect technique at low height
2. Increase reps (up to 6 max)
3. Increase platform height (by 2" increments)
4. Add advanced variations (clap, depth jump, etc.)

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Build-Up)

Exercise	When to Use	Link
Explosive Push-Up	Build base explosive strength
Clap Push-Up	Master airtime control
Release Push-Up	Practice explosive starts
Floor-to-Low Platform	Bridge to full plyo push-up

Progressions (Harder)

Exercise	When Ready	Link
Depth Jump Push-Up	Master 6" plyo push-ups
Plyo with Clap	Can do 5+ reps at 6" height
Single-Arm Plyo	Elite power development
Higher Platforms (10"+)	Elite athletes only

Alternatives (Same Goal, Different Movement)

With Equipment

Alternative	Equipment	Benefit
Medicine Ball Power Drop	Medicine ball, partner	Similar plyometric stimulus, less wrist stress
Band-Resisted Explosive Press	Resistance bands	Accommodating resistance, safer
Plyo Dumbbell Press	Light dumbbells, bench	Upper body plyometrics with external load

Lower Risk

Alternative	Benefit
Medicine Ball Chest Pass	Explosive power, zero landing impact
Cable Speed Press	Controlled explosive work
Landmine Push Press	Standing explosive pressing

Sport-Specific

Sport	Alternative
Combat Sports	Medicine ball slams, explosive band punches
Football	Med ball chest pass, tackle pad strikes
Basketball	Medicine ball overhead throws

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Any wrist injury/pain	High impact forces	Do not perform — use med ball alternatives
Shoulder issues	Explosive forces + landing stress	Regress to explosive push-ups or avoid
Elbow problems	Landing impact on elevated surface	Regress or avoid completely
Heavy bodyweight	High impact forces	Build strength with regular push-ups first

Stop Immediately If

• Any sharp joint pain (not muscle fatigue)
• Unable to achieve platform height
• Loss of control during landing
• Platforms sliding or becoming unstable
• Form breakdown (hips sagging, unstable landing)

Critical Safety Requirements

Safety Requirement	Non-Negotiable
Stable platforms	Must be rock-solid, no sliding or tipping
Bent elbow landing	NEVER lock elbows on landing
Prerequisite strength	20+ strict push-ups, 5+ explosive push-ups
Proper warm-up	Dynamic warm-up + explosive prep work
Fresh state	Never perform when fatigued

Progression Requirements

Prerequisites Before Attempting

You must be able to:

• 20+ strict push-ups with perfect form
• 5-6 explosive push-ups with 4+ inches clearance
• 3+ clap push-ups with control
• Land safely from explosive push-ups repeatedly
• Maintain perfect plank under fatigue

If you cannot do ALL of these, regress to explosive push-ups.

Volume Limits

Experience	Max Contacts Per Session	Max Per Week
First month	20 contacts	40 contacts
2-6 months	30 contacts	60 contacts
6+ months	40 contacts	80 contacts

One rep = one contact

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Explosive flexion/adduction, impact absorption	Full ROM	🔴 Very High
Elbow	Explosive extension, high-impact absorption	~90-180°	🔴 Very High
Wrist	Stabilization, high-impact absorption	~60-90° extension	🔴 Very High

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Pain-free full flexion	Arms overhead without compensation	Do not attempt — regress
Wrist	70° extension	Comfortable plank position	Use push-up bars or regress
Thoracic	Good extension	Maintain neutral spine in plank	Mobility work before attempting

Joint Stress Warning

This exercise places EXTREME stress on all upper body joints, particularly elbows and wrists. The elevated landing height increases impact forces significantly. Only perform if you have:

• Healthy joints (no current pain or injury)
• Strong prerequisite base (see safety section)
• Perfect landing technique

When in doubt, stick with explosive push-ups.

---

❓ Common Questions

What height should I start with?

Start with 4-inch platforms (or lower). This is plenty challenging and much safer while learning. Only progress to 6 inches once you can perform 5+ perfect reps at 4 inches. Most people never need to go above 6-8 inches.

How do I know if I'm ready for plyo push-ups?

You need ALL of these:

• 20+ strict push-ups
• 5-6 explosive push-ups with 4+ inches clearance
• 3+ clap push-ups with control
• No joint pain or injuries
• Experience with plyometric training

If missing any, stick with explosive push-ups.

How long should I stay on the floor?

Minimize floor contact time — goal is less than 0.2 seconds. This is a "touch and explode" movement. If you're resting at the bottom, it becomes a strength exercise and loses the plyometric benefit.

Can I do these for conditioning?

Not recommended. This is a max-effort power exercise. High reps compromise technique and dramatically increase injury risk. For conditioning, use regular push-ups or explosive push-ups instead.

What if I can't reach the platforms?

The platforms are too high. Lower them by 2 inches and try again. Build up gradually — power development takes time. Quality reps at lower height beat failed attempts at higher height.

Should I use boxes, plates, or aerobic steps?

Use whatever is most stable. Plyo boxes are ideal. Weight plates (45 lb) work well if stable. Avoid anything that can slide, tip, or shift. Stability is the #1 safety priority.

---

📚 Sources

Plyometric Training:

• Chu, D.A. (1998). Jumping Into Plyometrics — Tier B
• Verkhoshansky, Y. (1967). Perspectives in the Improvement of Speed-Strength Preparation — Tier A
• Schmidtbleicher, D. (1992). Training for Power Events — Tier A

Stretch-Shortening Cycle:

• Komi, P.V. (2000). Stretch-Shortening Cycle: A Powerful Model to Study Normal and Fatigued Muscle — Tier A
• Wilson, G.J. et al. (1993). The Optimal Training Load for Plyometric Development — Tier A

Programming & Safety:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• USA Weightlifting Sports Performance Coach Course — Tier B
• National Strength and Conditioning Association Position Statements — Tier A

Biomechanics:

• Zatsiorsky, V.M. & Kraemer, W.J. (2006). Science and Practice of Strength Training — Tier A
• Bompa, T.O. & Haff, G.G. (2009). Periodization: Theory and Methodology of Training — Tier B

---

For Mo

When to recommend this exercise:

• Advanced user with strong plyometric base
• User training for explosive athletic performance
• User has mastered explosive and clap push-ups
• User has access to stable elevated platforms

Who should NOT do this exercise:

• Anyone with wrist, elbow, or shoulder issues → Suggest Explosive Push-Up
• Cannot do 5+ explosive push-ups → Suggest Explosive Push-Up first
• Cannot do 20+ strict push-ups → Build base strength first
• Beginners to plyometrics → Start with Explosive Push-Up
• Heavy bodyweight with limited strength → Risk of injury too high

Key coaching cues to emphasize:

1. "Touch the floor and explode immediately"
2. "Reach for the boxes — full extension"
3. "Land soft with bent elbows — NEVER locked"

Common issues to watch for in user feedback:

• "I can't reach the platforms" → Platforms too high, reduce by 2 inches
• "My wrists/elbows hurt" → Landing technique issue or not ready, regress immediately
• "I'm tired after 2 reps" → Normal for this exercise, rest fully between sets
• "The boxes move when I land" → STOP immediately, need stable platforms

Programming guidance:

• Pair with: Lower body plyometrics (jumps), followed by strength work
• Avoid same day as: High-volume pressing, other upper body plyometrics
• Typical frequency: 2x per week maximum for most people
• Volume: 3-5 sets of 3-6 reps MAX, quality is everything

Progression signals:

• Ready to progress when: 5+ perfect reps at current height, consistent platform contact
• Progress to: Higher platforms (by 2" increments), depth jump variations
• Regress if: Can't reach platforms, pain on landing, form breakdown, excessive fatigue

Critical safety reminders:

• This is an ADVANCED exercise — most people should stick with explosive push-ups
• Platform stability is non-negotiable
• Landing technique (bent elbows) is critical
• Stop immediately if any joint pain

---

Last updated: December 2024