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PLYOMETRIC PUSH-UP

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PLYOMETRIC PUSH-UP

Plyometric Push-Up: Boost Your Upper Body Strength and Power

If you're looking for an effective and challenging exercise to take your upper body strength and power to the next level, look no further than the plyometric push-up. This advanced variation of the traditional push-up combines explosive movements with traditional strength training to target your chest, shoulders, triceps, and core muscles. Not only will the plyometric push-up help you build functional upper body strength, but it can also improve your overall athletic performance.

What is Plyometric Training?

Plyometric training, also known as jump training or shock training, involves quick and explosive movements that utilize the stretch-shortening cycle of muscles. This cycle is the natural elastic nature of muscles, which allows them to quickly and forcefully contract after being stretched. Plyometric exercises are designed to improve an individual's power output, speed, and agility.

Understanding the Plyometric Push-Up

The plyometric push-up is a demanding exercise that requires an advanced level of upper body strength and stability. To perform this exercise, start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body down towards the ground, bending your elbows to about 90 degrees. Once you reach the bottom position, explosively push yourself up off the ground with enough force to allow your hands to leave the ground. As you push up, try to create enough momentum to clap your hands together before returning to the starting position. Repeat this movement for the desired number of repetitions.

Benefits of Plyometric Push-Ups

  1. Increases Upper Body Strength: Plyometric push-ups primarily target the muscles in your chest, shoulders, and triceps. By incorporating explosive movements, you are challenging these muscles in a different way than traditional strength training exercises. This can lead to improved overall upper body strength and power.

  2. Enhances Power and Explosiveness: The explosive nature of plyometric push-ups helps to enhance power and speed. This translates into improved performance in activities that require quick, forceful upper body movements, such as throwing, punching, or pulling.

  3. Improves Athletic Performance: Plyometric push-ups are a functional exercise that mimics movements commonly performed in various sports and athletic activities. By incorporating plyometric push-ups into your training routine, you can improve overall athletic performance, including agility, coordination, and power.

  4. Engages Core Muscles: While the primary focus of plyometric push-ups is on the upper body, your core muscles also play a significant role in stabilizing your body during this explosive movement. As a result, plyometric push-ups can help strengthen your core and improve overall stability.

  5. Saves Time: Plyometric push-ups are a time-efficient exercise option as they work multiple muscle groups simultaneously. Instead of targeting each muscle group individually, plyometric push-ups engage several muscles at once, providing a time-efficient full-body workout.

Safety Considerations

While plyometric push-ups offer numerous benefits, it's essential to approach this exercise with caution and prioritize safety. Here are a few tips to keep in mind:

  • Start with Basic Push-Ups: Before attempting plyometric push-ups, ensure you have mastered the traditional push-up and have built a solid foundation of upper body strength and stability.

  • Maintain Proper Form: Focus on maintaining proper form throughout the movement to reduce the risk of injury. Keep your body in a straight line, engage your core muscles, and lower yourself down towards the ground with control.

  • Avoid Overtraining: As with any intense exercise, it's crucial to allow your body adequate time to recover. Incorporate plyometric push-ups into your routine gradually and avoid excessive training volume initially.

  • Listen to Your Body: If you experience pain or discomfort during plyometric push-ups, stop immediately and consult a fitness professional. It's essential to ensure that you are performing this exercise correctly and without compromising your safety.

Conclusion

The plyometric push-up is an effective exercise for individuals with an advanced level of upper body strength and stability. Incorporating these explosive movements into your training routine can help you increase upper body strength, power, and overall athletic performance. However, always prioritize safety and ensure you have mastered the basic push-up before attempting this advanced variation. By following proper form and gradually increasing intensity, you can maximize the benefits of plyometric push-ups while minimizing the risk of injury. So, take your upper body training to new heights with the challenging and rewarding plyometric push-up exercise.

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