What To Know
- Then you might be wondering about the difference between a plyo push up and a **push up**.
- The classic push up is a fundamental exercise that targets multiple muscle groups in your upper body.
- Plyo push ups, also known as explosive push ups, take the classic push up to the next level.
Are you looking to build explosive power and increase your strength? Then you might be wondering about the difference between a plyo push up and a **push up**. Both exercises are great for building upper body strength, but they work your muscles in different ways.
This blog post will break down the differences between these two exercises, exploring their benefits, drawbacks, and how to incorporate them into your fitness routine.
Understanding the Basics: Push Ups
The classic push up is a fundamental exercise that targets multiple muscle groups in your upper body. It’s a compound exercise, meaning it involves multiple joints and muscles working together.
Muscles Worked:
- Chest (Pectoralis Major and Minor): The push up primarily works your chest muscles, responsible for pushing movements.
- Triceps: These muscles on the back of your upper arms are crucial for extending your elbows.
- Shoulders (Deltoids): The push up also engages your shoulder muscles, particularly the front portion (anterior deltoid).
- Core: Maintaining a stable plank position during the push up requires strong core engagement.
How to Perform a Push Up:
1. Starting Position: Begin with your hands shoulder-width apart, fingers pointing forward. Your body should form a straight line from head to heels.
2. Lowering Phase: Slowly lower your chest towards the ground, bending your elbows at a 45-degree angle. Keep your core engaged and back straight.
3. Pushing Phase: Push back up to the starting position, extending your arms fully.
The Powerhouse: Plyo Push Ups
Plyo push ups, also known as explosive push ups, take the classic push up to the next level. They add a powerful explosive element, making them a more challenging and dynamic exercise.
Muscles Worked:
Plyo push ups work the same muscles as regular push ups, but they also emphasize power and explosiveness.
How to Perform a Plyo Push Up:
1. Starting Position: Begin in the same position as a regular push up.
2. Lowering Phase: Slowly lower your chest towards the ground, keeping your core engaged.
3. Explosive Push: Push up explosively, driving your hands off the ground.
4. Clapping: As you push up, try to clap your hands together in front of your chest.
5. Landing: Land softly back into the starting position, absorbing the impact.
Plyo Push Up vs Push Up: The Key Differences
1. Intensity: Plyo push ups are significantly more intense than regular push ups. The explosive movement adds a powerful force to the exercise, increasing the demand on your muscles.
2. Muscle Activation: While both exercises target the same muscle groups, plyo push ups activate more muscle fibers due to the explosive nature of the movement.
3. Power Development: Plyo push ups are excellent for developing explosive power, which can be beneficial for various activities like jumping, sprinting, and throwing.
4. Difficulty: Plyo push ups are generally more challenging than regular push ups, especially for beginners. The explosive element requires greater strength and coordination.
Benefits of Plyo Push Ups
- Increased Power: Plyo push ups are a fantastic exercise for developing explosive power, which can translate to other activities.
- Enhanced Muscle Growth: The explosive nature of the exercise stimulates more muscle fibers, potentially leading to greater muscle growth.
- Improved Core Strength: The explosive push-up requires core stability, making it an excellent exercise for strengthening your core muscles.
- Increased Bone Density: The impact of the plyo push up can help stimulate bone growth, potentially reducing the risk of osteoporosis.
Benefits of Regular Push Ups
- Accessible Exercise: Push ups require no equipment and can be performed anywhere.
- Full Body Strength: Push ups work multiple muscle groups, providing a comprehensive upper body workout.
- Improved Posture: Regular push ups can strengthen the muscles that support good posture.
- Increased Functional Strength: Push ups build strength for everyday activities like lifting, carrying, and pushing.
When to Choose Plyo Push Ups
- Experienced Exercisers: Plyo push ups are best suited for individuals with a good level of fitness and strength.
- Power Development: If you are looking to increase your explosive power, plyo push ups are an excellent choice.
- Variety in Training: Incorporating plyo push ups can add variety and challenge to your workout routine.
When to Choose Regular Push Ups
- Beginners: Regular push ups are a great starting point for building strength and developing proper form.
- Focus on Strength: If you are primarily focused on building strength, regular push ups are a solid option.
- Limited Space: Regular push ups require minimal space, making them ideal for home workouts.
How to Incorporate Plyo Push Ups and Regular Push Ups into Your Routine
- Progressive Overload: Start with regular push ups and gradually increase the number of repetitions or sets as you get stronger. Once you can perform a good number of push ups with good form, you can introduce plyo push ups.
- Variety: Alternate between plyo push ups and regular push ups to challenge different muscle fibers and keep your workouts interesting.
- Rest and Recovery: Allow adequate rest between sets and workouts to prevent overtraining and allow your muscles to recover.
Taking It to the Next Level: Variations
Plyo Push Up Variations:
- Clap Push Ups: Perform a plyo push up and clap your hands together in front of your chest during the upward phase.
- Archer Push Ups: Perform a push up with one hand slightly in front of the other, alternating hands each repetition.
- Medicine Ball Push Ups: Place a medicine ball on the ground, then perform a push up, pushing the ball up with your hands.
Push Up Variations:
- Decline Push Ups: Place your feet on a raised surface, increasing the difficulty of the exercise.
- Incline Push Ups: Place your hands on a raised surface, making the exercise easier.
- Diamond Push Ups: Place your hands close together, forming a diamond shape with your thumbs and index fingers.
A New Beginning: Your Push Up Journey
Whether you choose regular push ups or plyo push ups, both exercises offer a wealth of benefits for your strength and fitness. Remember, consistency and proper form are key to achieving results. Start with a manageable number of repetitions and gradually increase the intensity as you get stronger.
What You Need to Know
Q: How many plyo push ups should I do?
A: Start with a small number of repetitions, such as 3-5, and gradually increase the number as you get stronger. Focus on maintaining good form and controlling the movement.
Q: Can I do plyo push ups every day?
A: It’s not recommended to do plyo push ups every day. Allow your muscles time to recover between workouts, especially when starting out. Aim for 2-3 plyo push up sessions per week.
Q: Are plyo push ups bad for my joints?
A: If performed correctly, plyo push ups should not be harmful to your joints. However, if you have any pre-existing joint issues, it’s best to consult with a healthcare professional before starting this exercise.
Q: What are some good alternatives to plyo push ups?
A: If you are unable to perform plyo push ups, consider other exercises that target explosive power, such as box jumps, jump squats, or medicine ball throws.
Q: How long does it take to see results from plyo push ups?
A: The time it takes to see results will vary depending on factors such as your training intensity, diet, and genetics. However, with consistent training, you should start to notice improvements in your strength and power within a few weeks.
