Bodyweight Plate Plyometric Push Up

Instructions for proper form

1. Begin in a push-up position with your hands on the plates, positioned slightly wider than shoulder-width apart. 2. Maintain a straight line from your head to your heels, engaging your core. 3. Lower your body into a traditional push-up by bending your elbows at a 45-degree angle. 4. As you push back up, use explosive power to propel your body off the ground. 5. Land softly on your hands and immediately descend into the next push-up. 6. Ensure your palms stay flat on the plates throughout the movement.

Common mistakes to avoid

1. Allowing the hips to sag or rise excessively, leading to poor alignment. 2. Forgetting to engage the core, which can increase the risk of lower back strain. 3. Not landing softly, which can impose added stress on the wrists and shoulders. 4. Performing the exercise too slowly; remember it’s a plyometric movement.

Benefits

Specific benefits of the exercise

1. Builds explosive upper body strength. 2. Maximizes power development in the chest muscles. 3. Engages multiple muscle groups including shoulders, triceps, and core.

Expected results and timeframe

With consistent training (3-4 times a week), users can expect to improve upper body explosiveness, strength, and muscle endurance within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for intermediate to advanced fitness enthusiasts looking to enhance their power and strength in the upper body, especially athletes focusing on upper body explosiveness.

Scientific studies supporting its effectiveness

Research has shown that plyometric training, such as plyometric push-ups, can increase muscle power output (Sáez-Sáez de Gamo et al., 2019) and improve overall athletic performance (Markovic, 2007).

Variations

Beginner modifications

1. Standard push-ups with no explosive movement. 2. Elevated push-ups with knees on the ground to reduce resistance. 3. Incline push-ups with hands on an elevated surface to decrease difficulty.

Advanced progressions

1. Adding a clap between push-ups for increased explosiveness. 2. Using weighted vests to increase resistance. 3. Performing on unstable surfaces like gymnastic rings for added challenge.

Integrations

Complementary exercises

1. Medicine ball chest throws. 2. Dips for triceps strength. 3. Bench press for overall chest development.

Super set recommendations

Combine with bench dips or dumbbell flys for an effective upper body super set.

Sample workout routines

Upper Body Power Routine: 1) Bodyweight Plate Plyometric Push Up: 3 sets of 8-10 reps, 2) Pull-ups: 3 sets of 6-8 reps, 3) Medicine Ball Chest Throws: 3 sets of 10 reps.

Exercise combinations

Combine with core exercises like planks or mountain climbers for a full-body power circuit.

Best time to do this exercise in your workout

Perform this exercise towards the middle or end of your upper body workout, once you have warmed up properly and completed foundational strength exercises.