man doing plyo push ups

How to Do Plyo Push Ups and Why You Should Try Them

Activating increased strength capabilities focused solely on the chest, arms or shoulders coupled with high-intensity movement designed adequately for calorie-burning sounds ideal - wouldn't you agree? Given all these considerations, have you thought about trying Plyometric Push-Ups? These diverse adaptations are exciting game-changers that elevate traditional push-ups to new heights! Engage in one workout routine, including comprehensive body development. The inclusion of essential muscle groups such as core, back, and legs means extensive training achieved within shorter time spans. As enthusiastic as we are about this exercise regimen; we recognize newcomers may have legitimate safety concerns hence our thoughtfully-designed step-by-step guide primarily featuring correct execution methods alongside the various benefits offered with plausible modifications based on a participant's level of proficiency and goals. We're eager to support your fitness journey starting right now - let's progress together.

How to Do Plyo Push Ups

To do plyo push ups, you don’t need any special equipment or skills. All you need is some space on the floor and a good dose of energy. Here are the steps to follow:

Start in a standard push up position

Place your hands on the floor slightly wider than shoulder-width apart, with your arms straight and your legs extended behind you. Keep your feet about hip-width apart for balance. Your body should form a straight line from head to toe. Engage your core and look straight ahead.

Lower your body until your chest is almost touching the floor

Bend your elbows and keep them close to your sides as you lower yourself. Don’t let your hips sag or arch as you do this. Breathe in as you go down.

Push yourself up with enough force to lift your hands off the floor

As you push yourself up, exhale and use your chest, arms, and shoulders to generate enough power to launch yourself off the ground. Your hands should leave the floor by at least a few inches. You can clap your hands together in mid-air for extra challenge, but this is optional.

Land softly on the floor and repeat

As you land, keep your hands in the same position and bend your elbows slightly to absorb the impact. Don’t let your chest touch the floor or lock out your elbows. Immediately lower yourself again and repeat the movement for as many reps as you can.

What Are the Benefits of Plyo Push Ups?

Plyo push ups are not only fun and exciting, but they also offer many benefits for your fitness and health. Here are some of the reasons why you should try them:

They improve your strength and power

To strengthen your upper body muscles like the chest, triceps, shoulders, and core significantly through rapid bursts of energy known as plyometrics training; consider incorporating plyo push ups into your routine. With consistent practice of this exercise technique comes an improvement in both strength and power.

They boost your metabolism and calorie burn

For a potent way of enhancing metabolism rates while burning additional calories before, during, and after a workout, consider adding plyo push-ups into your fitness regimen. These workouts are highly effective since their intense nature places a pronounced strain on the heart rate over an extended period relative to similar but low-intensity routines such as standard press-ups. By practicing plyometric exercises that build muscle mass in conjunction with metabolic acceleration through either aerobic or anaerobic training techniques, one experiences amplified enhancements in their general physical health in addition to swiftly melting away excessive body fat mass overall!

They enhance your cardiovascular health and endurance

Plyo push ups can also improve your cardiovascular health and endurance by challenging your heart and lungs to work harder and more efficiently. By doing plyo push ups regularly, you can lower your blood pressure, cholesterol levels, and risk of heart disease. You can also improve your stamina and performance in other sports and activities that require upper body strength and power.

They add variety and challenge to your workout routine

One way to boost cardiovascular health gains is by performing plyo push ups regularly during exercise sessions; these specific challenges prompt both our hearts and lungs into exerting maximum capacity efforts in their operations. Progress with these exercises will result over time not only in lowered blood pressure but also improvements in cholesterol levels - which reduces long-term risks such as heart disease. Furthermore, these gains translate into wider physical benefits which support athletes' performance when participating in other sports or additional everyday tasks which necessitate strength & power within the upper body group.

How to Modify Plyo Push Ups

Plyo push ups are not for everyone. They are an advanced exercise that requires good upper body strength and coordination. If you’re new to exercise or have any injuries or medical conditions that affect your joints or muscles, you should avoid plyo push ups or consult your doctor before trying them.

If you’re not ready for plyo push ups yet, you can modify them or try some easier variations to build up your strength and confidence. Here are some options:

Do regular push ups

If you can’t do plyo push ups yet, you can start with regular push ups and work on improving your form and technique. You can also do push ups on your knees or against a wall to make them easier. Once you can do at least 10 to 15 regular push ups with good form, you can try to progress to plyo push ups.

Do incline plyo push ups

woman doing inclined plyo push up

If you find plyo push ups too hard on the floor, you can do them on an elevated surface, such as a bench, a step, or a sturdy table. This reduces the amount of weight and force on your upper body and makes the exercise easier. You can gradually lower the height of the surface as you get stronger and more comfortable with the movement.

Do plyo push ups with a partner

If you need some extra support and motivation, you can do plyo push ups with a partner. You can either do them side by side or facing each other. The idea is to clap hands with your partner in mid-air as you push yourself up. This adds some fun and challenge to the exercise and helps you synchronize your pace and rhythm.


This form of exercise provides a unique blend of fun with effective results that positively impact both health and fitness levels- increasing strength, power and explosiveness in regions such as the chest, arms ,and shoulders. To top it off these types of exercises still manage the added bonus of burning calories. Improving endurance levels by boosting metabolic efficiency while promoting cardiovascular health remains a huge plus when incorporating these exercises into workouts. However, this task is recognized as advanced due to its strenuous nature requiring good coordination skills accompanied by upper body strength . For individuals new to exercising or suffering from joint or muscle injuries should avoid performing this type of workout for safety reasons. Those set on trying out  plyometric pushes must pay attention to performing the movements safely  and properly by adhering to the steps outlined in this article. Be sure to adjust resistance and incline according to your fitness level for desired results, monitor pace levels during programmed workouts ,and incorporate safe cool down stretching exercises. Don't miss out on all that plyo push ups have to offer.

Kayla Thomas


Kayla Thomas, a 34-year-old sports and fitness coach living in Connecticut, USA. With seven years of hands-on experience, she's all about helping folks get fit and strong. Kayla's fitness journey began when she was a sports-loving kid, and she followed her passion to college, where she earned a degree in Exercise Science and picked up personal training and sports coaching certifications. But what really lights her up is empowering women through fitness, breaking barriers and making fitness feel welcoming for everyone. Her clients see her as not just a coach but a motivating friend. In her downtime, you'll find her swimming and cycling, always on the move. And you can follow her fitness journey on Instagram – she's all about sharing that empowerment vibe.