Plyo Push-up

Chest

Plyo Push-up

LevelBeginner EquipmentBodyweight MechanicCompound ForcePush

An explosive push-up in which your hands leave the floor at the top, building chest, shoulder and triceps power.

Plyometrics

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Start in a high plank with your hands slightly wider than your shoulders.
2Keep your body in a straight line.
3Brace your core.

How to perform

1Lower your chest toward the floor by bending your elbows.
2Push explosively so your hands leave the floor.
3Land softly with bent elbows.
4Immediately lower into the next repetition.