Plyometric Push-Ups: Programming and Technique

Plyometric push-ups are a power development tool that most intermediate calisthenics athletes don't include enough. Here's how to do them correctly and program them effectively.

The basic clapping push-up: perform an explosive concentric, getting maximum height, clap once, land and absorb. The landing absorption is the plyometric training — it teaches the elastic storage and release in the pressing muscles. Land with bent elbows, not straight arms.

Progressions: chest-to-ground explosive push-up (no clap, just maximum air time) → single clap → double clap → clap behind the back. Each step increases the air time required.

Programming: 3 sets of 3-5 explosive reps at the start of a pushing session, before regular strength work. The intent is maximum power output, not volume. If the reps are getting slower, you're fatigued — stop.

Don't train plyometrics on the same day as heavy isometric pressing work. The fatigue states are different and the combination increases injury risk.