Plyo push-up

The plyo push-up is a bodyweight exercise designed to help build upper-body strength and power. This exercise targets the muscles of the chest, triceps, and shoulders, and is a great way to improve your overall fitness. Depending on your goals, you can adjust the number of reps you do. For power and strength, lower reps are best, while higher reps are better for conditioning. This exercise is a great addition to any workout routine, as it will help you build strength and power in your upper body. It's also a relatively easy exercise to learn, and can be done anywhere, since it doesn't require any equipment. To perform a plyo push-up, start in a push-up position, then lower your chest to the ground. As soon as your chest touches the ground, push off with enough force to lift your hands off the ground. Land with your arms fully extended and repeat. The plyo push-up is a great way to improve your upper-body strength and power, and can be used as part of any workout routine. With its low equipment requirement and easy learning curve, it's an exercise everyone can do to help improve their overall fitness. Give it a try today and see the results for yourself!

1. Get into a prone position on the floor, supporting your weight on your hands and toes.
2. Ensure your arms are fully extended and your hands are around shoulder width apart. Keep your body straight throughout the movement.
3. Lower your chest towards the ground by flexing at the elbow.
4. Once your chest touches the ground, quickly push yourself up through elbow extension with enough force to lift your hands off the ground.
5. Land with your arms fully extended and repeat the exercise.
6. If you want to increase the difficulty, add claps into the movement while you are airborne.

1. Warm up properly before attempting plyo push-ups to prevent injury.
2. Start with a modified version of the exercise by performing push-ups on your knees if you are a beginner or have limited upper-body strength.
3. Maintain a straight body position throughout the movement to avoid straining your lower back.
4. Engage your core muscles by tightening your abs and glutes to provide stability during the exercise.
5. Perform the exercise on a non-slip surface to prevent slipping and ensure stability.
6. Start with a comfortable number of reps and gradually increase the intensity and volume over time.
7. Listen to your body and stop if you feel any pain or discomfort during the exercise.
8. If you have any pre-existing shoulder or wrist injuries, consult with a healthcare professional before attempting plyo push-ups.
9. Avoid locking your elbows at the top of the movement to prevent unnecessary strain on your joints.
10. If you want to add claps to the exercise, practice proper hand placement and timing to avoid injury.

One way to incorporate the plyo push-up into a workout is to include it as part of a circuit training routine. Begin with a warm-up, then move on to a series of exercises that target different muscle groups. For example, you could start with a set of squats, followed by a set of plyo push-ups, then move on to lunges, and so on. Perform each exercise for a set number of reps or time, then move on to the next one without rest. This will help to keep your heart rate up and challenge your muscles in different ways. Alternatively, you can focus on strength and power by performing multiple sets of plyo push-ups with lower reps and longer rest periods in between. This will allow you to fully recover between sets and maximize your effort on each repetition. Remember to always listen to your body and adjust the intensity and volume of the exercise to suit your fitness level and goals.