About Plyometric Push Ups

This is a rather advanced exercise designed to develop explosive power. I use this particular movement to work on hand-speed for martial arts however, it’s a very beneficial for a variety of sports. For example, lineman in football who have to explosively drive past their opponent and rush the quarterback. Prior to performing this exercise, you should reach a minimum fitness requirement of being able to bench press your own bodyweight for 8-to-10 repetitions.

Plyometric Push Ups Video

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How To Do Plyometric Push Ups

1. Set up two of the steps used in the aerobic step classes and position them approx. 4-to-6 feet apartment (depending on how long your arms are)
2. Get yourself in a typical push up position, only with your hands on the steps rather than the floor
3. Push yourself off the steps and land with your hands on the floor. Keep your back straight.
4. Exhale and in an explosive fashion, drive yourself upwards and position your hands back on the steps.
5. Repeat until the desired number of repetitions are completed

Note: The key to this exercise, and plyometric exercises in general, is transition between the exercise phases in a quick/explosive fashion.

Plyometric Push Up Variations

You can increase the difficulty of the movement by making the steps higher. By the same token, you can make the movement easier by decreasing the height of the steps.