Plyo Push Up (Dumbbell)

An explosive plyometric chest exercise combining a push-up with dumbbells and an explosive jump or drive to develop power.

Instructions

1. Start in a plank position with hands on dumbbells positioned slightly wider than shoulder-width.
2. Lower your body by bending your elbows until your chest nearly touches the floor.
3. Press explosively through your chest and arms, driving yourself upward.
4. At the peak of the movement, your hands may leave the dumbbells as you drive upward.
5. Land softly and immediately descend into the next repetition.
6. Repeat for the prescribed number of repetitions.

Tips

• This is an advanced movement; ensure you have solid push-up strength first
• Focus on explosive power without sacrificing control
• Land with controlled mechanics to reduce joint stress
• Keep your core engaged throughout to maintain a neutral spine
• Rest adequately between sets due to the explosive nature of the movement