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Plyo Push Up

Exercise Profile

Body PartChest
EquipmentBody weight
Primary MusclesPectoralis Major Sternal Head
Secondary MusclesBiceps Brachii, Brachialis, Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii, Wrist Flexors
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Introduction to the Plyo Push Up

The Plyo Push Up is a high-intensity exercise that enhances upper body strength and improves cardiovascular fitness. It's ideal for athletes and fitness enthusiasts who are looking to increase their explosive power and endurance. Individuals may want to incorporate this exercise into their routine as it not only tones the chest, shoulders, and arms, but also boosts agility and speed, contributing to better overall athletic performance.

Performing the: A Step-by-Step Tutorial Plyo Push Up

  • Lower your body towards the ground like you would in a standard push-up, keeping your elbows close to your body.
  • As you push up from the bottom of the motion, do so with enough force that your hands leave the ground, this is the 'plyo' or plyometric part of the exercise.
  • While in the air, quickly clap your hands together and then place them back on the ground in the original position.
  • Land softly, absorbing the impact through your arms, and immediately lower your body back down into the next push-up. Repeat for the desired number of repetitions.

Tips for Performing Plyo Push Up

  • Explosive Push: The key to a Plyo Push Up is the explosive push. After lowering your body to the floor, push up as hard as you can so that your hands leave the ground. This requires a lot of strength and power, so make sure you're ready for the challenge.
  • Soft Landing: When your hands return to the ground, make sure to land softly. This will help to prevent any unnecessary strain or injury to your wrists.
  • Core Engagement: Engage your core throughout the entire movement. This will not only help to stabilize your body but also increase the effectiveness of the exercise.
  • Avoid Locking Elbows

Plyo Push Up FAQs

Can beginners do the Plyo Push Up?

Plyo Push Up is a more advanced exercise that requires a certain level of strength and fitness. Beginners may find it difficult to perform due to the explosive, high-intensity nature of the movement. However, they can start with basic push-ups and gradually progress to more advanced variations like the Plyo Push Up as their strength and fitness improve. It's always important to ensure proper form and technique to avoid injury.

What are common variations of the Plyo Push Up?

  • Clap Plyo Push-Up: This version requires you to push off the ground with enough force to clap your hands in mid-air before landing back in the standard push-up position.
  • Tuck Plyo Push-Up: This is an advanced variation where you tuck your knees to your chest in mid-air after pushing off the ground, working both your upper body and core.
  • Spiderman Plyo Push-Up: In this variation, as you push off the ground, you bring one knee towards the corresponding elbow, mimicking Spiderman's wall-climbing movement.
  • Staggered Plyo Push-Up: This involves placing one hand slightly forward and the other slightly backward, then pushing off the ground and switching hand positions mid-air, challenging your coordination and balance.

What are good complementing exercises for the Plyo Push Up?

  • Tricep Dips are another complementary exercise to Plyo Push Ups, as they specifically target the triceps, which are a primary muscle group used in push ups, helping to improve your strength and power in this area.
  • Mountain Climbers can also complement Plyo Push Ups as they engage the core, which is crucial for maintaining proper form during push ups, while also providing a cardio element that boosts overall fitness levels.

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