Plyo Push-Up
How to do it
Starting position
- Place your hands on the floor slightly wider than shoulder-width
- Bring your toes together and form a straight line with your body from head to heels
- Brace your abs to keep your torso from swaying
- Keep your gaze naturally toward the floor
Movement
- Slowly lower your body until just before your chest touches the floor
- Push forcefully off the floor so your palms leave the ground
- Land again while keeping your body in a straight line in the air
Breathing
Inhale as you lower your body and exhale as you push up
Trainer tips
- Push hard enough for your hands to lift off the floor
- Slightly bend your elbows and land softly
Cautions
- Landing can strain your shoulder joints, so be sure to use your elbows flexibly to absorb the impact
- Sagging the lower back or raising the hips
- Landing with the arms straight
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Triceps · Front delts · Abs |
| Equipment |  Bodyweight |
| Movement pattern | Horizontal push |
| Rep range | 8–12 reps |
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.