In this lesson, you will learn how to perform plyometric incline push-ups. The incline plyo push-up is an excellent exercise to improve reactive strength in the shoulders, chest, and triceps, as well as to enhance punching power.
Before doing this exercise, make sure to warm up your shoulders and elbows. There are two variations of this exercise (see technical description). The illustration above shows only Variation 1 — the easier one.
Find more plyometric exercises in the Track & Field main section.
Description: Plyometric Incline Push-Ups
You can perform plyometric incline push-ups using a bar at stomach height, a box, or a table. There are two variations of this exercise:
Start in an incline push-up position with your chest about one inch from the bar. Keep your shoulders steady — don’t shrug them forward. Engage your core and avoid arching your back. Stand on the balls of your feet and adjust your distance from the bar so that your shoulders and hands remain aligned as you push away.
Push yourself explosively away from the bar while keeping your shoulders steady. You should feel a quick contraction in your chest muscles. Keep your core tight and avoid arching your back. You should almost “pop up” from a short but powerful contraction.
When your arms are nearly extended, you can either:
The second variation (Var. 2) makes the exercise more intense, since you’re not only working against your body weight and gravity — pulling yourself back increases speed and enhances reactive contraction.
Let yourself fall (or pull yourself toward the bar) and then push away again to build reactive strength. Keep your shoulders steady and your back straight. Perform 6 to 15 repetitions for 3 sets. Stop immediately if your shoulders or elbows feel uncomfortable. Never let your chest bounce off the bar.
Trainer Advice: Plyometric Incline Push-Ups
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