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Incline Plyo Push-Up

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Incline Plyo Push-Up

The Incline Plyo Push-Up: Taking Your Upper Body Strength to New Heights

Introduction

Have you been looking to take your upper body strength training to the next level? Look no further than the incline plyo push-up. This challenging exercise combines elements of both strength training and plyometrics to provide a truly effective and dynamic workout for your chest, shoulders, triceps, and core. In this article, we will delve into the details of the incline plyo push-up, its benefits, how to perform it correctly, and variations to keep your routine fresh and challenging.

What is the Incline Plyo Push-Up?

The incline plyo push-up is a modified variation of the traditional push-up, designed to increase the intensity and complexity of the exercise. It involves performing push-ups on an inclined surface, such as a bench or a step, while also incorporating an explosive plyometric movement. This explosive movement challenges your muscles to exert maximal force in a short amount of time, leading to increased strength, power, and athleticism.

Benefits of the Incline Plyo Push-Up

  1. Increased Upper Body Strength: By incorporating both the pushing motion of the push-up and the explosive plyometric movement, the incline plyo push-up targets multiple muscle groups simultaneously, resulting in improved upper body strength and definition.

  2. Enhanced Power and Explosiveness: The rapid and forceful nature of the plyometric movement engages your fast-twitch muscle fibers, which are responsible for generating power and explosiveness. Over time, this can lead to increased athletic performance in activities such as sprinting, jumping, and throwing.

  3. Improved Core Stability: The incline plyo push-up requires you to engage your core muscles to maintain stability and control throughout the movement. This not only helps to strengthen your core, but also improves your overall balance and coordination.

  4. Time Efficiency: Due to its high intensity and combination of strength and plyometric training, the incline plyo push-up offers a time-efficient way to maximize your workout results. By engaging multiple muscle groups simultaneously, you can achieve a highly effective workout in a shorter period of time.

How to Perform the Incline Plyo Push-Up Correctly

To perform the incline plyo push-up correctly and safely, follow these steps:

  1. Setup: Start by placing your hands shoulder-width apart on an inclined surface, such as a bench or a step. Position your body in a high plank position with your feet hip-width apart and your body forming a straight line from head to toe.

  2. Lowering Phase: Inhale as you bend your elbows and lower your chest towards the inclined surface, maintaining a straight line from your head to your heels. Aim to bring your chest as close as possible to the inclined surface without touching it.

  3. Explosive Phase: Exhale forcefully as you quickly push through your hands and extend your arms, propelling your upper body off the inclined surface. As you push off, aim to generate enough force to lift your hands off the surface and briefly hover in the air before landing softly back onto the inclined surface.

  4. Repeat: Perform the desired number of reps, focusing on maintaining proper form and engaging your core throughout the exercise. Start with a manageable number of repetitions, gradually increasing as your strength and technique improve.

Variations of the Incline Plyo Push-Up

Once you have mastered the basic incline plyo push-up, you can further challenge yourself by trying different variations. Here are a few options to consider:

  1. Decline Incline Plyo Push-Up: Perform the incline plyo push-up with your feet elevated on a stable surface, such as a box or a step. This variation increases the level of difficulty by placing more emphasis on your upper body and shoulders.

  2. Single-Arm Incline Plyo Push-Up: Perform the incline plyo push-up while balancing on one arm, with the other arm extended to the side or placed on your hip. This variation increases the demand on your core and stabilizing muscles, as well as on the working arm.

  3. Medicine Ball Incline Plyo Push-Up: Place your hands on two medicine balls instead of an inclined surface. This variation adds an element of instability, engaging more muscles to maintain balance during the exercise.

  4. Weighted Incline Plyo Push-Up: To further increase the resistance and challenge your muscles, place a weight plate or a weighted vest on your back while performing the incline plyo push-up. This variation allows for progressive overload and can help you continue to build strength over time.

Conclusion

The incline plyo push-up is a highly effective exercise that targets multiple upper body muscle groups while incorporating explosive plyometric movements. By adding this exercise to your routine, you can enhance your upper body strength, power, and athleticism. Remember to start with proper form, gradually increase the challenge through variations, and listen to your body's cues to avoid overexertion or injury. Incorporate the incline plyo push-up into your training regimen, and watch your upper body strength soar to new heights!

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