PushBW
An explosive push-up where the hands leave the floor briefly at the top of the rep without necessarily clapping — the foundational plyometric pressing movement, building power before progressing to clap push-ups.
Demo: Plyometric training demo
Sets
3
Reps
6-10
Rest
1:30
Contraindications
Wrist/shoulder impact on landing — build a strong standard push-up base first.Setup
Standard push-up position.
Execution
- 1Lower under control to the bottom
- 2Drive up explosively enough that the hands briefly leave the floor
- 3Land softly, absorbing the impact with slightly bent elbows
- 4Reset the plank before the next rep
Key cues
- Explode through the chest and arms together
- Land soft, don't crash
- Full extension at the top before the hands leave the ground
- Keep the core braced through the whole rep
Common faults
- Not generating enough force to actually leave the ground
- Landing with locked elbows
- Losing plank shape mid-air
- Sloppy hand placement on landing
Tweaks
- Progress to clap push-ups once comfortable
- Try on an elevated surface to regress the load
- Add a slight side hop for lateral power variation
Regressions
Progressions
Muscles
Primary: Pectoralis Major, Triceps Brachii, Anterior Deltoid
Secondary: Core
Sources
- Plyometric push-up progressions - T-Nation strength archives
- Explosive push-up mechanics - ExRx.net style reference
Attribution: General plyometric training canon