Plyo Push-Up

An explosive push-up where the hands leave the floor at the top, training upper-body power.

How to do it

1. Set up in a standard push-up position with hands shoulder-width.
2. Lower yourself with control until the chest nearly touches the floor.
3. Drive up explosively so the hands leave the floor.
4. Land softly with the elbows slightly bent.
5. Repeat without pausing for the prescribed reps.

Tips

• Keep the body in a straight line — no piking or sagging.
• Land softly with bent elbows to absorb impact.
• Drop to knees if you cannot clear the floor cleanly.

Muscles

Primary: Chest, Triceps

Secondary: Front deltoid