Exercise

Plyo Push-up

Also known as: plyometric pushup, plyo pushup, clap pushup, explosive pushup

Plyo Push-up is a compound exercise for the chest. Main target: middle chest. Also works: anterior deltoid and triceps lateral head. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryPlyometrics

Muscles worked

Primary

Middle chest

Secondary

Anterior deltoid Triceps lateral head

How to do it

Move into a prone position on the floor, supporting your weight on your hands and toes.
Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
Descend by flexing at the elbow, lowering your chest towards the ground.
At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
Return to the starting position and repeat the exercise.
For added difficulty, add claps into the movement while you are air borne.