Plyometric Push Up - In Outs

Plyometric Push-Up – In Outs

Plyometric push-up – in outs off two plates are an advanced variation of the traditional plyometric push-up. This exercise targets the chest, shoulders, and triceps while incorporating an explosive element to enhance power and strength. Here’s a step-by-step guide on how to perform plyometric push-ups on and off two plates:

Video Instructions On How To Do Plyometric Push-Up – In Outs

Equipment Needed:

  1. Two sturdy plates or elevated surfaces of equal height
  2. Exercise mat (optional)


  1. Set Up:
    • Place two plates on the floor, approximately shoulder-width apart. The plates should be stable and capable of supporting your body weight.
    • Assume a standard push-up position with your hands on the plates, wrists directly under your shoulders, and your body forming a straight line from head to heels.
    • If needed, you can place an exercise mat on the floor for comfort.
  2. Starting Position:
    • Begin in a plank position with your arms fully extended, shoulders directly above your wrists, and your body in a straight line.
    • Engage your core and maintain a neutral spine throughout the exercise.
  3. Lowering Phase:
    • Bend your elbows and lower your chest towards the plates in a controlled manner.
    • Keep your body straight and avoid sagging or arching your back.
  4. Pushing Phase:
    • Explosively push through your palms, propelling your body upward off the plates.
    • Extend your arms fully at the top of the movement.
  5. Airborne Phase:
    • As your hands leave the plates, focus on generating enough force to lift your upper body off the ground.
    • Keep your core engaged to maintain stability in the air.
  6. Landing:
    • Land back on the plates with soft elbows to absorb the impact.
    • Immediately transition into the next repetition.
  7. Repetition and Sets:
    • Perform the desired number of repetitions, focusing on explosiveness and control.
    • Beginners may start with a lower number of reps and gradually increase as they build strength and proficiency.
    • Aim for 3-4 sets with 8-12 repetitions, depending on your fitness level.


  • Ensure the plates are stable and won’t slide during the exercise.
  • Land with a slight bend in your elbows to avoid excessive stress on the joints.
  • Maintain a quick and controlled tempo, especially during the explosive phase.

Safety Precautions:

  • If you have wrist or shoulder issues, consult with a fitness professional or healthcare provider before attempting this exercise.
  • Start with a lower height for the plates and gradually progress as you become more comfortable with the movement.

Always prioritize proper form and listen to your body. If you experience pain beyond normal muscle fatigue, discontinue the exercise and seek guidance from a fitness professional or healthcare provider.