Plyo Push-Up

Muscles worked by the Plyo Push-Up

Primary

ChestPectoralis MajorTricepsTriceps Brachii

Secondary

Front DeltsAnterior Deltoid

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles, tricep.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Plyo Push-Up

1. Set up in a standard push-up position with hands shoulder-width.
2. Lower yourself with control until the chest nearly touches the floor.
3. Drive up explosively so the hands leave the floor.
4. Land softly with the elbows slightly bent.
5. Repeat without pausing for the prescribed reps.

Form tips

• Keep the body in a straight line — no piking or sagging.
• Land softly with bent elbows to absorb impact.
• Drop to knees if you cannot clear the floor cleanly.

At a glance

Plyo Push-Up in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Push Ups
• Clap Push-Ups
• Close Grip Push Ups
• Decline Push-Up
• Deficit Push Ups
• Diamond Push Ups
• Handstand Push Ups
• Incline Push-Up

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "plyo-push-up",
  "name_en": "Plyo Push-Up",
  "name_de": "Plyometrischer Liegestütz",
  "name_es": "Flexión Pliométrica",
  "description_en": "An explosive push-up where the hands leave the floor at the top, training upper-body power.",
  "description_de": "Ein explosiver Liegestütz, bei dem die Hände am oberen Ende den Boden verlassen.",
  "description_es": "Una flexión explosiva en la que las manos despegan del suelo al subir, entrena potencia del tren superior.",
  "category": "plyometrics",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major",
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "anterior_deltoid"
  ],
  "goals": [
    "power"
  ],
  "tags": [
    "push_day",
    "calisthenics"
  ],
  "variation_group": "push-up",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Set up in a standard push-up position with hands shoulder-width.",
    "Lower yourself with control until the chest nearly touches the floor.",
    "Drive up explosively so the hands leave the floor.",
    "Land softly with the elbows slightly bent.",
    "Repeat without pausing for the prescribed reps."
  ],
  "instructions_de": [
    "Beginne in einer normalen Liegestütz-Position, Hände schulterbreit.",
    "Senke dich kontrolliert ab, bis die Brust den Boden fast berührt.",
    "Drücke explosiv hoch, sodass die Hände den Boden verlassen.",
    "Lande weich mit leicht gebeugten Ellenbogen.",
    "Wiederhole ohne Pause für die vorgegebene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Colócate en posición de flexión estándar, manos a la anchura de los hombros.",
    "Baja con control hasta que el pecho casi toque el suelo.",
    "Empuja explosivamente para que las manos despeguen del suelo.",
    "Aterriza suave con los codos ligeramente flexionados.",
    "Repite sin pausa el número de repeticiones indicado."
  ],
  "tips_en": [
    "Keep the body in a straight line — no piking or sagging.",
    "Land softly with bent elbows to absorb impact.",
    "Drop to knees if you cannot clear the floor cleanly."
  ],
  "tips_de": [
    "Halte den Körper in einer geraden Linie — nicht durchhängen oder klappen.",
    "Lande weich mit gebeugten Ellenbogen.",
    "Gehe auf die Knie, wenn du den Boden nicht sauber verlassen kannst."
  ],
  "tips_es": [
    "Mantén el cuerpo en línea recta — sin doblar ni hundir.",
    "Aterriza suave con los codos flexionados.",
    "Apoya las rodillas si no puedes despegar limpiamente."
  ],
  "met": 7.0,
  "images": {
    "flat": {
      "start": "images/flat/clap-push-ups-start.webp",
      "peak": "images/flat/clap-push-ups-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "plyo-push-up");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.