Plyo Push-Up

See how to do plyometric push-ups with SHOCK Personal Trainer Ashley Steele!

How to Plyo Push-Up

Primary Muscles: Upper Body,  Chest

Exercise Families: Push-Up

Trainer: Ashley Steele


  1. Start in a push-up position with your hands on top of a bench or platform, trunk angled in an inclined position to the floor, feet hip-width apart and behind you. Slowly shift your weight forward until your shoulders are positioned directly over your hands on the bench.

  2. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees. Stiffen your torso by contracting your core muscles.

  3. Allow the torso to quickly drop until the chest is a few inches from the bench. Keep the elbows close to the sides of the body.

  4. Use all your effort to explosively push the body off the bench. Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows. Repeat the movement for the specified amount of time or repetitions.

  5. You should feel this working the arms, core, chest, shoulders, and trunk muscles.

Alternative Exercises:

Decline Push-Up  Push-Up

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