Plyometric Pushups
Reps10 times
Calories burned103 kcal
LevelBeginner
Changing duration and load is available in our application
Lie on the floor, face down, palms about shoulder-width apart. Stand up, keeping your body weight on your arms and legs. While doing this movement, keep your torso straight. Elbows should be fully extended. This will be your starting position. Lower your body to the floor, bending your elbows. In the lower position, straighten your elbows sharply, pushing off the floor. Try to push off so that your hands are off the ground. Return to the starting position and repeat the exercise. To increase the difficulty, try doing the exercise by clapping your palms in the air.
How to perform the exercise
10 times
103 kcal
Control your movement and do not rush.
01
Starting position
Lie face down on the floor, hands about shoulder-width apart.
02
Push up
Raise yourself, supporting your weight on hands and feet; keep your body straight, elbows fully extended.
03
Lower
Lower your body to the floor, bending your elbows.
04
Explode
At the bottom, explosively extend your arms so your hands leave the floor.
05
Return
Return to the starting position and repeat. For more difficulty, clap your hands in the air.
Variants
Beginner
Perform on your knees or with hands elevated.
Middle
Work through a full range from your toes.
Professional
Add a clap or perform for time.
Which muscles are working
Chest, arms and core
Benefits of the exercise
Strength
Builds explosive chest and triceps strength.
Balance
Improves coordination and landing control.
Simply
Boosts upper body power.
Contraindications
Acute pain in shoulders, elbows or wrists.
Recent injuries to shoulder, elbow or wrist.
Medical prohibition of impact loading.
Recommendations
Warm-up
Thoroughly warm up shoulders and wrists.
Landing
Absorb the landing by bending your arms.
Surface
Perform on a soft surface.
