Chest exercise · body weight
Plyo Push Up
The plyo push up is a bodyweight exercise that targets the chest (pectorals), with the triceps, shoulders and core assisting.
- Target muscle
- Pectorals
- Also works
- Triceps, shoulders, core
- Equipment
- Body weight
- Body part
- Chest
How to do the plyo push up
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your chest towards the ground by bending your elbows, keeping your body in a straight line.
- Push explosively off the ground, using your chest muscles to propel your upper body off the ground.
- Land softly with your hands back in the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the chest (pectorals). The triceps, shoulders and core work as secondary muscles. See all chest exercises or every bodyweight exercise.
