Push-up (Explosive Plyometric)
The explosive plyometric push-up is a dynamic bodyweight exercise designed to develop upper body power and speed. It engages the chest, triceps, and shoulders by requiring you to push off the floor with enough force for your hands to briefly break contact with the ground.
Explosive movements place high demands on your central nervous system (CNS), making recovery data crucial. Your AI coach analyzes your HRV and sleep quality to ensure your nervous system is primed for power training, potentially suggesting regressions if your readiness is low to prevent injury. Additionally, by tracking RPE and set duration, the app can detect when your rep speed slows down—indicating a loss of power—and auto-adjust volume to keep you training in the optimal explosive zone.
Form Cues
- Maintain a rigid plank position from head to heels throughout the movement.
- Lower your chest under control until it is just above the floor.
- Drive through your palms with maximum velocity to launch your upper body upward.
- Land softly with bent elbows to immediately absorb the impact.
- Brace your core tightly to prevent spinal hyperextension during the landing.
- Don't let your hips sag or your lower back arch when you land.
- Don't land with straight, locked elbows, as this stresses the joints.
- Don't perform reps slowly; the intent must be maximum speed.
- Don't flare your elbows out excessively wide; keep them angled about 45 degrees.
- Don't look up or crane your neck; keep your gaze neutral.
Common Mistakes
- Landing with locked elbows
- Sagging hips during the catch phase
- Lack of explosive intent
- Flaring elbows too wide
- Grinding out slow repetitions
Muscles Worked
This exercise primarily targets the fast-twitch muscle fibers of the middle and upper chest, forcing them to generate force rapidly. The triceps and anterior deltoids act as powerful synergists to create the lift-off, while the core musculature works overtime to stabilize the spine against the high-impact forces of the landing.
Primary
Secondary
Get Personalized Coaching for Push-up (Explosive Plyometric)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.