Plyo Push Up
Learn how to do the Plyo Push Up with proper form and technique. This body weight exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Shoulders, Core.
How to Do the Plyo Push Up
Follow these steps to perform the Plyo Push Up with correct form:
- 1Start in a high plank position with your hands slightly wider than shoulder-width apart.
- 2Lower your chest towards the ground by bending your elbows, keeping your body in a straight line.
- 3Push explosively off the ground, using your chest muscles to propel your upper body off the ground.
- 4Land softly with your hands back in the starting position.
- 5Repeat for the desired number of repetitions.
Plyo Push Up Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- chest
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Plyo Push Up?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Plyo Push Up work?
The Plyo Push Up primarily targets your Pectorals. Secondary muscles worked include Triceps, Shoulders, Core. This makes it an effective exercise for developing your chest.
Do I need equipment for the Plyo Push Up?
No. The Plyo Push Up is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Plyo Push Up with proper form?
Start by Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your chest towards the ground by bending your elbows, keeping your body in a straight line. Push explosively off the ground, using your chest muscles to propel your upper body off the ground. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Plyo Push Up?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Plyo Push Up?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Plyo Push Up best for?
The Plyo Push Up fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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