Start
End
Plyo Push-up
تمرين ضغط بليومتري
Target Muscles
Blue = primary · Gray = secondary
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- 1
Move into a prone position on the floor, supporting your weight on your hands and toes.
- 2
Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
- 3
Descend by flexing at the elbow, lowering your chest towards the ground.
- 4
At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
- 5
Return to the starting position and repeat the exercise.
- 6
For added difficulty, add claps into the movement while you are air borne.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
