Whether you’re trying to improve your bench, or just trying to increase your athletic ablity, plyometric pushups are a great way to build explosive upper body power. Many athletes, especially gymnasts, use this exercise to build their chest strength and endurance.
If you’ve hit a plateau in your bench, plyometric pushups can also help with that. Sometimes it just takes a little bit of variation to get things moving again. It’s amazing how quickly your body can adapt to certain movements, so use this exercise to blast through that plateau!
How to Perform Plyometric Pushups
We’ll go through this exercise step by step. Feel free to let me know if you have any questions in the comments section below.
- Set up two boxes/books of equal height next to each other about 4-6 inches wider than shoulder width apart
- If you’re a beginner, start low (2-3 inches)
- Get into pushup position between the two boxes/books
- Lower yourself as if doing a regular pushup and then explode up so your hands come off the ground
- When your hands come off the ground try to land on top of the boxes
If it’s too difficult for you to get your hands up on to an elevated platform, start off by just trying to get your hands off the ground. As you get more comfortable with the motion add in a platform and go from there.
For those of you visual learners out there, the following is a video demonstration of plyometric pushups.