Plyometric push-ups require no equipment but a flat surface to perform the exercise. You may want to use a workout mat for added comfort.
The primary muscle groups targeted by plyometric push-ups include:
- Primary: Chest (Pectoralis Major)
- Secondary: Shoulders (Deltoids), Triceps, Core
Plyometric push-ups are an explosive upper-body exercise that can be varied to enhance your workout routine. Here are some effective variations that target similar muscle groups while introducing different challenges:
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Clap Push-Ups: This variation involves clapping your hands together at the peak of the push-up, which increases the explosive power required and engages your coordination.
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Shoulder Tap Push-Ups: In this exercise, after each push-up, you lift one hand to tap the opposite shoulder. This not only targets the chest and triceps but also significantly engages your core for stability.
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Clock Push-Ups: This dynamic variation requires you to move your hands to different positions (like the hours on a clock) while performing push-ups, enhancing muscle activation and coordination.
Each of these variations can provide unique benefits, such as improved power, coordination, and overall upper body strength. They can also help keep your workouts fresh and exciting.
Try incorporating these variations into your routine and see which one works best for you!
Plyometric push-ups are an excellent choice for anyone looking to amp up their upper-body workouts. With their unique combination of strength and explosive movement, this exercise can lead to significant gains. Remember to focus on form and technique, avoid common mistakes, and consider variations for a well-rounded approach. Start incorporating plyometric push-ups for improved strength and performance today!
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