How to do the Plyo Push Up
Plyo Push Up is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Plyo Push Up demonstration · © GymiaFit
Plyo Push Up at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders, Core
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Plyo Push Up step by step
- 1Start in a high plank position with your hands slightly wider than shoulder-width apart.
- 2Lower your chest towards the ground by bending your elbows, keeping your body in a straight line.
- 3Push explosively off the ground, using your chest muscles to propel your upper body off the ground.
- 4Land softly with your hands back in the starting position.
- 5Repeat for the desired number of repetitions.
A free workout that uses it
Plyo Push Up — questions
What muscles does the Plyo Push Up work?
The Plyo Push Up primarily targets the Pectorals. It also recruits the Triceps, Shoulders, Core as secondary movers.
What equipment do I need for the Plyo Push Up?
None — the Plyo Push Up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Plyo Push Up suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Plyo Push Up?
Archer Push Up, Chest Tap Push-up (male), Clap Push Up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Plyo Push Up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.