Chest · Bodyweight
Plyo Push-up
How to do the plyo push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start in a standard push-up position with hands under your shoulders and core tight. Lower your chest to the floor, then press up explosively so your hands leave the ground. Land softly with bent elbows and immediately absorb into the next rep.
- 1Feel an explosive drive through your chest and triceps off the floor
- 2Keep your core tight and hips level so power transfers cleanly
- 3Land soft with bent elbows to absorb the impact
Common mistakes
- Do not let your hips sag or pike as you push off
- Avoid landing on locked, stiff arms
- Do not collapse your chest to the floor between reps
Muscles worked
The plyo push-up mainly works the mid chest and triceps, with the upper chest, lower chest, front delts, forearms, and upper abs assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsSupport
- Upper AbsSupport
- Lower AbsMinor
- ObliquesMinor
Kovo programs the plyo push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.