Submitted by: Joycelyn Graydon

If you’re into sports that involve a lot of jumping, hopping and bounding, plyometric exercises are indispensable in training your body to move, hit, run and throw faster. And while it develops speed, plyometrics also enhances muscle coordination and increases power. Hockey, basketball, soccer and other track sports are just some of the disciplines that can benefit from a regular plyometrics routine. By explosive movements, plyometrics do not only develop body strength, they also enhance mental alertness.

Speed and power are the hallmarks of any plyometric exercise and plyo push ups are no exception. It takes push ups to a whole new level because of the sheer amount of force it applies to the ground to raise the upper body. By triggering the so-called fast-twitch muscle fibers, or those muscles that help you gain strength, you double your upper body strength in no-time at all. As an added benefit, your chest looks better, too.

The basic plyometric push up starts with a regular push-up position. Distribute your weight evenly between your hands placed underneath your shoulders and the tips of your toes. Make sure that your back is flat and your legs are straight. Keep your head up and your eyes look forward. Breathe in and slowly lower yourself down to the floor until your chest is about a couple of inches from the floor. Hold this for two seconds and then with on explosive movement, exhale and push off enough so that your hands leave the floor. Return to the starting position by landing back softly. Repeat the exercise for as many times as you can.

A variation to the basic plyo push up is known as the clap plyometric push up. Begin with the usual position. Then, as in a regular plyo push up, push yourself up in the air explosively. While in mid air, clap your hands in front of your body before landing back on the floor. Clap plyo push ups require a very quick and alert body and mind. This exercise requires very quick hand movements, since you have to clap before gravity pushes your body back to land.

Another variation of the plyo push up is the triple clap plyo push up. You must keep in mind that this is a very advanced form of exercise which you must do only when you’ve already mastered the first two types of plyo push ups. To begin this routine, follow the same initial position of a regular push up. Do the same explosive movement to raise your upper body off the floor. Then while in mid air, clap in front of your body, behind your back, and again in front of your body before landing on the floor on your palms.

Plyo push ups and its variations are a great way to give your chest the kick it needs for strength and power. Incorporate this in any part of your routine. However, make sure that you do your plyo push ups in a well-cushioned surface to prevent any injury.

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