Exercise Facts
| Movement Pattern | Horizontal, Plyometric, Power, Push |
|---|---|
| Muscle Group | Chest, Core, Shoulders, Triceps |
| Equipment | Bodyweight, Mat, Plyo Box |
| Environment | Gym, Home |
| Skill Level | Advanced |
| Series | Bodyweight Power Series |
Overview
The Plyo Push-Up to Box is an advanced upper-body plyometric exercise that combines explosive pressing power, precision, and reactive control. It challenges the athlete to generate force quickly from the ground and absorb impact efficiently, improving upper-body speed, strength, and coordination.
This movement is often used in high-performance programs and hybrid functional fitness training to build dynamic pushing power and neuromuscular control. It can also bridge the gap between standard plyo push-ups and more advanced explosive drills such as clapping or alternating elevated push-ups.
To perform, begin in a strong push-up position facing a low plyo box or step (typically 12–18 inches high). Lower your chest toward the floor with control, keeping your elbows at about a 45-degree angle. Then, explode upward, pushing through your hands to lift your body off the ground. As you extend fully, guide your hands forward to land softly on top of the box, absorbing the impact by bending your elbows slightly. Pause briefly, then either step back to the ground or drop down under control for the next repetition.
The Plyo Push-Up to Box targets the chest, triceps, shoulders, and core, and reinforces proper body alignment under dynamic conditions. It’s a demanding but rewarding test of upper-body speed and control.
Common mistakes include collapsing on the landing, flaring elbows excessively, or failing to engage the core. Cue “brace before you explode,” “soft hands,” and “land with control.”
In Relentless Bravery Fitness, this movement symbolises precision under pressure power delivered with intent, absorbed with mastery.
Program 3–5 sets of 4–8 reps for explosive strength, or include in contrast training blocks following heavier pressing lifts.
Setup (Steps)
Start in a push-up position facing a low plyo box; hands under shoulders; brace core; maintain tight body line.
Execution (Steps)
Lower chest to floor; explode upward through arms; lift body and land softly on top of box; reset and repeat.
Coaching Cues
“Brace before you explode.” “Soft hands.” “Land with control.”
Common Faults & Fixes
Flaring elbows → keep 45° angle.
Collapsing on landing → engage core.
Landing too hard → lower box height and focus on control.
Programming Ideas
3–5×4–8 reps for power; use as activation before bench or overhead press; combine with sled push for hybrid circuits.
Variations
Alternating box plyo push-up, clapping push-up, hand-release to box.
Regressions
Incline push-up, standard plyo push-up, floor-based reactive press.
Standards & Competition Notes
Chest lowers below elbows; full lockout at top; controlled landing on box; consistent rhythm and alignment.
Safety Notes
Use stable box or platform; avoid excessive height; keep wrists neutral and core tight to prevent overextension.
