Plyometric push-ups are an advanced variation of the traditional push-up that incorporates explosive movements to enhance power and strength. Here’s a step-by-step guide on how to perform plyometric push-ups:
Video Instructions On How To Do Plyometric Push-Up
1. Warm-up: Before attempting plyometric exercises, it’s crucial to warm up your muscles. Spend at least 5-10 minutes performing light cardio exercises such as jogging or jumping jacks, followed by dynamic stretches for the upper body.
2. Traditional Push-up Position: Start in a plank position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from head to heels.
3. Lower your body: Lower your chest towards the floor by bending your elbows. Keep your body in a straight line, and make sure your chest comes close to the ground.
4. Explosive Push: Instead of pushing yourself back up in a slow and controlled manner, explode off the ground using your upper body strength. Push with enough force to lift your hands off the ground.
5. Landing: As you come back down, land with soft elbows to absorb the impact. Immediately go into the next repetition.
Tips:
- Maintain proper form throughout the exercise to avoid injury. Keep your core engaged and body in a straight line.
- Land softly to reduce the impact on your joints.
- Start with a manageable number of repetitions and gradually increase as you build strength.
- If you’re new to plyometric exercises, consider practicing regular push-ups and explosive push-offs from the knees before attempting full plyometric push-ups.
Common Mistakes to Avoid:
- Allowing your lower back to sag during the push-up.
- Allowing your elbows to flare out excessively.
- Landing with locked elbows, which can put strain on the joints.
Safety Precautions:
- If you have any existing shoulder, wrist, or elbow issues, consult with a fitness professional or healthcare provider before attempting plyometric exercises.
- Listen to your body, and if you experience pain (not to be confused with the normal fatigue associated with exercise), stop immediately.
Always prioritize safety and proper form over the number of repetitions. If you’re unsure about your ability to perform plyometric exercises, consider seeking guidance from a fitness professional.
