Plyo Press up

This is the push-up that makes the floor go whoa. Press so powerfully your paws leave the ground, then land softly like a sneaky bear on moss. Keep your belly braced, elbows not too flared, and build springy strength in your chest, shoulders, and triceps. Rawr plus control.

Instructions

1. Start in a high plank with hands under shoulders, feet hip-width, and core braced.
2. Lower into a push-up until your chest is just above the floor.
3. Drive through your palms explosively to launch your hands off the floor.
4. Land with elbows slightly bent and wrists stacked under shoulders.
5. Immediately control the next descent and repeat for reps.

Benefits

• Improves upper-body power and explosiveness
• Builds chest, triceps, and shoulder strength under speed
• Enhances coordination and reactive strength
• Trains core stiffness and whole-body tension
• Can carry over to athletic pushing and striking movements

Key Points

• Brace your core and keep a straight line from head to heels.
• Land softly with elbows slightly bent to absorb force.
• Keep shoulders packed and avoid shrugging on takeoff and landing.
• Use a full, controlled range of motion; power comes from speed plus good positions.
• Stop the set when height drops or landings get noisy or unstable.

Common Mistakes

• Letting hips sag or pike, losing a rigid plank
• Landing with locked elbows or stiff wrists
• Flaring elbows excessively, stressing shoulders
• Shrugging shoulders toward ears, losing scapular control
• Rushing reps with poor depth or unstable landings
• Attempting too many reps and turning it into sloppy bouncing