What should I feel during Plyometric push-up?

Chest drives the pop while the landing returns softly to control.

What are common mistakes with Plyometric push-up?

Sagging hips; Landing with locked elbows

How do I progress Plyometric push-up?

Add height only when the landing stays quiet and stacked.

What can I do instead of Plyometric push-up?

Deficit push-up, Broad jump, Push-up

Plyometric push-up

Hands under shoulders, body tight, press the floor away fast.

family=plyometric push uppattern=powerforce=pushmechanic=compoundequipment=body_weight

Muscles

muscle emphasis · training guidance

chestPRIME

triceps68

front delts56

Primary: chest
Supporting: triceps, front delts

Mechanics

Pattern: power
Equipment: bodyweight
Geometry: 90° Alignment
Target feel: Chest drives the pop while the landing returns softly to control.
Progression: Add height only when the landing stays quiet and stacked.
Regression: Use incline hands or fast regular push-ups.

Common errors

Sagging hips
Landing with locked elbows
UNKNOWN — no additional common error is recorded in the biomechanics dataset.

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Med-ball chest pass Same pattern: power · Shared equipment: bodyweight
Box jump Same pattern: power · Same equipment category: body_weight
Depth jump (24" box) Same pattern: power · Shared equipment: bodyweight
Medicine-ball overhead slam Same pattern: power · Shared equipment: bodyweight
Sprint repeats Same pattern: power · Shared equipment: bodyweight

See all 37 chest exercises in the Atlas

Progression ladder

Beginner / regression: Use incline hands or fast regular push-ups.
Standard: Plyometric push-up
Advanced / progression: Add height only when the landing stays quiet and stacked.

Atlas metrics

Movement pattern: power
Primary target: chest
Supporting muscles: triceps, front delts
Equipment: bodyweight
Joint geometry: 90° Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Plyometric push-up?: Hands under shoulders, body tight, press the floor away fast.
What should I feel during Plyometric push-up?: Chest drives the pop while the landing returns softly to control.
What are common mistakes with Plyometric push-up?: Sagging hips; Landing with locked elbows
How do I progress Plyometric push-up?: Add height only when the landing stays quiet and stacked.
What can I do instead of Plyometric push-up?: Deficit push-up, Broad jump, Push-up