Plyo Push-Up

Execution

1. Brace your core and glutes to keep your body in one straight line for the whole set.
2. Inhale and lower under control as in a normal push-up, elbows at about 45 degrees.
3. Exhale sharply and push the floor away fast enough for both hands to leave the ground.
4. Land softly on both hands at the same time, with a slight bend in the elbows to absorb the impact.
5. The instant you land, flow into the next controlled descent.
6. Do 3-5 reps a set with 2 minutes of rest, because what this trains is how fast the hands leave the floor, not how many times.
7. End the set as soon as your hands no longer leave the floor or the landings turn heavy and uneven, instead of forcing another rep.

Quick cues

• Push the floor away fast and hard.
• Land soft on both hands together.
• Slight elbow bend on landing.
• Body stays straight the whole set.

Common faults

• Fault: The hips sagging in the middle of the set

  Fix: Brace the core and glutes before lowering; if it still sags, regress to normal push-ups first.

• Fault: Landing with the elbows stiff and locked

  Fix: Keep a slight bend ready in the elbows to absorb the impact right on contact.

• Fault: Not pushing off hard enough for the hands to clear the floor safely

  Fix: Push off harder and more decisively instead of a soft, hesitant push.

• Fault: Practicing this while the shoulder or wrist is still sore

  Fix: Stop this exercise and go back to normal push-ups until the soreness resolves.