Plyo Push-up

Plyo Push-up is a compound plyometrics exercise using body only that trains the chest.

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Primary muscles: Chest

Secondary muscles: Shoulders, Triceps

How to do it

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.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Plyo Push-up from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Chest volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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