Plyo Push Up
- Zielmuskel
- Pectoralis Major Sternal Head
- Synergistenmuskeln
- Biceps Brachii, Brachialis, Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii, Wrist Flexors
- Equipment
- Body weight
- Körperregion
- Chest
- Typ
- Strength
The plyo push up is an explosive bodyweight strength exercise that primarily targets the pectoralis major (sternal head), with strong assistance from the anterior deltoid, clavicular head of the pectoralis major, triceps brachii, biceps brachii, brachialis, and wrist flexors. By driving the hands off the floor at the top of each rep, it develops upper-body power and rate-of-force development alongside chest and pressing strength.
Plyo Push Up: So führst du sie aus
- 1Set up in a standard push-up position with your hands slightly wider than shoulder-width, body in a straight line from head to heels, and core braced.
- 2Lower your chest to the floor under control, keeping your elbows at roughly a 45° angle to your torso.
- 3At the bottom, pause for a brief moment with your chest just above or lightly touching the floor.
- 4Explosively press into the floor as hard and fast as possible, driving your hands upward so they leave the ground.
- 5While airborne, keep your body rigid and your core tight — avoid letting your hips sag or pike.
- 6Land with soft, slightly bent elbows to absorb the impact and immediately transition into the next rep.
- 7Complete the target number of reps, maintaining explosive intent on every push.
Technik-Tipps
- Keep your body in a strict plank alignment throughout — a rigid core prevents energy leaking through a sagging lower back or raised hips.
- Focus on maximum speed out of the bottom position rather than just getting your hands off the floor; the intent to move fast is what builds power.
- Land with your elbows soft to absorb force safely and set up a smooth transition into the next rep.
- Start with a small airborne phase and progress the height of your hands over time as strength and coordination improve.
Häufige Fehler
- Letting the hips sag during the airborne phase, which removes tension from the chest and stresses the lower back.
- Using a slow, grinding press instead of an explosive drive, which trains strength but defeats the power-development purpose of the exercise.
- Landing with locked elbows, which sends impact directly into the joints instead of dissipating it through the muscles.
- Failing to brace the core before each rep, causing the body to lose its rigid plank and reducing force transfer from the floor to the hands.
Häufig gestellte Fragen
What muscles do plyo push ups work?
Plyo push ups primarily work the pectoralis major (sternal head). The anterior deltoid, clavicular head of the pectoralis major, triceps brachii, biceps brachii, brachialis, and wrist flexors all assist in the movement.
Are plyo push ups good for building explosive power?
Yes — the explosive intent required to lift your hands off the floor trains the chest and pressing muscles to produce force rapidly, improving upper-body power that carries over to sports and other compound pressing movements.
How do plyo push ups differ from regular push ups?
A regular push up builds strength through a controlled press, while the plyo push up adds an explosive component that requires you to generate enough force to become briefly airborne. This trains rate-of-force development in addition to raw strength.
What should I be able to do before attempting plyo push ups?
You should be comfortable performing at least 15–20 strict bodyweight push ups with good form before attempting the plyo variation. A solid base of chest and triceps strength reduces injury risk when landing.
How many sets and reps should I do for plyo push ups?
Because plyo push ups are a power exercise, lower rep ranges work best — typically 3–5 sets of 3–8 reps with full recovery between sets (60–120 seconds). Quality and explosiveness matter more than volume, so stop a set if your push is no longer fast.
