Incline Plyo Push-Up

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Classification

Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Forward Push
Intensity: Medium

Instructions

Preparation

Stand at side of bench. Place hands on top of bench near closest edge shoulder width apart on bench. Step back and position both forefeet feet on floor, far enough back so torso, hips and legs are straight and shoulders are positioned 90° to torso.

Execution

Lower body towards bench by behind arms to each side. When slight stretch is felt through shoulders or when chest makes contact with bench, push body away by extending arms, forcefully enough to permit palms to momentarily lose contact with bench. Allow body to fall forward, replacing palms on bench in original position and repeat.

Comments

Keep body straight throughout movement. At bottom position, upper arms extend out approximately 45°. Increase intensity by using lower bench or elevating feet slightly.

Easier

Begin with conditioning period of easier exercises.

Harder

Once this movement is mastered, try more challenging plyo push-up variations.

Force (Articulation)

Dynamic

Static


Exercise Directory | Plyometrics: Function & Intensity / Type

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