Incline Plyo Push Up

Muscles worked

Setup

1. Place your hands on the edge of a stable bench or step, slightly wider than shoulder-width apart.
2. Step your feet back until your body forms a straight line from head to heels.
3. Engage your core and glutes to stabilize your spine and prevent hip sagging.

How to do it

1. Inhale as you lower your chest toward the bench in a controlled manner, keeping a 2-second eccentric tempo.
2. Exhale forcefully and push off the bench with maximum speed, allowing your hands to leave the surface entirely.
3. Land softly with slightly bent elbows to absorb the impact and immediately begin the next descent.

Form checklist

• Keep your elbows tucked at a 45-degree angle rather than flared out to the sides.
• Maintain a rigid plank position throughout the flight and landing phases.
• Land with your palms flat to distribute the impact across the hands and forearms.
• Ensure your neck remains neutral by looking at the edge of the bench, not your feet.

Pro tips

• Focus on 'pushing the bench away' as hard as possible to maximize fast-twitch muscle fiber recruitment.
• Minimize the 'ground contact time' on the bench to improve the reactive strength of your upper body.

Make it harder

• Perform a clap while your hands are in the air to increase the required explosive height.
• Lower the height of the bench or step to increase the percentage of body weight you are pushing.

Frequently asked

What muscles does the incline plyo push up work?

The incline plyo push up primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the incline plyo push up?

The incline plyo push up requires no equipment — just your body weight.

Is the incline plyo push up good for beginners?

The incline plyo push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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