Hand Release Plyo Push Up: Video Tutorial & Exercise Guide
| Workout | Hand Release Plyo Push Up |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Abs, Triceps |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Hand Release Plyo Push Up: Video Tutorial & Exercise Guide
Hand Release Plyo Push Ups: Step-by-Step Guide
- Step 1: Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart, body straight from head to heels, and core engaged.
- Step 2: Lower your chest down to the ground by bending your elbows, maintaining control as you descend until your chest touches the floor.
- Step 3: Once your chest is on the floor, lift your hands off the ground momentarily, squeezing your shoulder blades togClaude.
- Step 4: Quickly press your hands back into the ground and explosively push your body off the ground, allowing your hands to leave the floor briefly as you "jump" off the ground. Keep your body in a straight line as you push up.
- Step 5: Land softly back into the starting position, absorb the impact, and repeat for the desired number of reps. Focus on maintaining control and explosiveness throughout the movement.
Hand Release Plyo Push Up: Overview
The Hand Release Plyo Push Up is an explosive variation of the traditional push-up that emphasizes both strength and power. By lifting your hands off the ground between reps and incorporating a plyometric "jump" in the push-up, this exercise targets the chest, shoulders, triceps, and core, while also improving speed and upper body explosiveness.
This push-up variation is a great way to increase strength and power in the upper body, making it especially beneficial for athletes or anyone looking to improve their pushing power and explosiveness.
Hand Release Plyo Push Ups: Benefits
Hand Release Plyo Push Ups target the chest, shoulders, triceps, and core muscles, building strength and explosiveness in the upper body. The plyometric component also improves power and speed, making this exercise ideal for athletes or anyone looking to enhance their overall upper body performance.
By lifting your hands off the ground, the hand release portion ensures that each rep starts from a "dead stop," increasing the difficulty and forcing your muscles to work harder. This not only builds strength but also promotes better muscle activation.
The explosive nature of the push-up helps improve upper body power and endurance, making it a great addition to high-intensity or functional training routines.
Hand Release Plyo Push Ups: Pro Tips & Advanced Techniques
Keep your core tight throughout the movement to prevent your hips from sagging or rising. Focus on explosiveness during the push-up, driving your hands off the ground with power. To increase intensity, try adding a clap at the top of the movement or wearing a weighted vest. Ready to boost your upper body power? Let’s push it up!
Hand Release Plyo Push Ups: Progression Plan
Beginner
Intermediate
Advanced
Hand Release Plyo Push Ups: Frequently Asked Questions (FAQs)
What muscles do Hand Release Plyo Push Ups target?
+This exercise primarily targets the chest, shoulders, triceps, and core. It also improves power and explosiveness in the upper body.
Are Hand Release Plyo Push Ups suitable for beginners?
+This exercise can be challenging for beginners, but you can modify it by performing the push-ups on your knees or starting with the hand release only. Gradually progress to the full plyometric version as your strength improves.
How can I make Hand Release Plyo Push Ups more challenging?
+To increase difficulty, try adding a clap at the top of the push-up or wearing a weighted vest for added resistance. You can also slow down the lowering phase to increase muscle tension.
How often should I include Hand Release Plyo Push Ups in my routine?
+Include this exercise 2-3 times per week as part of your upper body or functional strength training routine. It pairs well with other push-up variations or plyometric exercises for a complete power-building workout.
What common mistakes should I avoid?
+Avoid letting your hips sag or using too much momentum during the push-off. Focus on keeping your core engaged and controlling both the descent and ascent to maximize muscle engagement and avoid injury.
