Do 10-20 reps. Plyo Push-ups This is the most basic upper body plyometric exercise. Instructions: Stand in a neutral stance with the medicine ball at your chest. Plyometric exercises are split into upper body and lower body workouts, and there are many exercises to choose from. To progress this exercise, you can try placing your feet on a box to create an incline push up, as is pictured below. This mechanism of plyometric training works to increase the muscle’s ability to exert maximal force in a minimal amount of time , making you a more powerful athlete. Prepare your body for this plyometric exercise by performing a few normal push-ups. Keeping your abs tight, bend your elbows back and then throw the ball at the wall with enough force that it rebounds back into your hands. High Intensity Workout: Plyometrics can be performed after a thorough warm-up that prepares your body for an explosive, high-intensity workout. Although I need to improve my strength to do the pull-ups but I’ll add to my list of goals and aim to achieve. I have used all of these in my training, and I can guarantee that these are some of the best for improving lower body power. Plyo Push-ups: Animation via Sports Fitness Advisor. Although this program focuses on upper body power, it is necessary to understand that the energy for each exercise comes from the ground. Understanding the level of intensity of plyo moves is important when planning a full-body workout to maximize all the body's muscle groups. Comments are closed 30 days from the publication date. Depth jumps are a foundational, plyometric exercise that works your entire body. Plyometrics are meant for upper body and lower body parts. Depth push-ups are another high intensity, advanced exercise that will seriously test your upper body strength. To get the most of out of your upper body plyometric training, you’ll be utilizing either your bodyweight or the release of a training implement, such as a medicine ball or resistance band. Simply perform a standard push-up, except make it quick and explosive enough to launch your hands a few inches off the ground. Make sure to land with bent elbows to avoid strain in your joints and wrists, and keep your core tight to protect your spine. You’re using your legs in the jump, swinging your arms for additional … Lower body plyometric exercises can be found on a separate page. Passing and shooting are elements of netball that require upper body strength. The last thing to leave the ground here will be your fingers. As a beginner, start with low-impact exercises. You’ll love this explosive twist on the classic push up. These animated plyometric drills are used to develop explosive power in the upper body. Slow eccentric lowering, exploding back to the high start position, Rigid core, full range of motion at elbow, Rock on your feet, “throw” from your lats, keep arms long, Not too wide of a grip, hands leave the pull up bar at the top position, Powerful, release the ball inches from the wall and accelerate each throw to the wall, Slow eccentric lowering and full body press to stand, use arms more than legs, fingers leave the ground last before your feet come beneath you, Like side-toss but release with trajectory at or above shoulder height, Rhythmic and full range of motion so catch the ball or implement with arms extend and release with arms extended. So, what are some exercises to make the muscles of the chest, shoulders, and back more explosive? Hold a medicine ball overhead, then load the ball slightly behind your head and use your lats and abs to throw the ball forcefully at the wall. Most plyometric workouts don't target your arms. 1. Instructions: Start by in a push-up position. Metabolic Conditioning: Plyometrics can be performed at the end of a training session, however your ability to perform these high-powered movements effectively might be hindered by workout fatigue from your strength exercises. Thank you for the ideas that I can incorporate into my HIIT training sessions. Since plyometric movements are fast and create a jarring impact, avoid doing too much. Thanks to reader dusty for the suggestion!. Plyometric Push-Ups Sometimes they are, but that doesn't necessarily make them a plyometric movement. ... dynamic work, Nate Harvey, velocity, programming, exercises, dynamic effort, max effort. Place your hands down on the floor as you jump your feet back into a plank position, keeping your spine straight. Depth jumps. Perform 10-15 reps. The lying medicine ball power drop will build explosive strength in the chest, core and shoulders. Study with The Australian Fitness Academy to earn your Certificate III & IV in Fitness and take the first step towards your new career. Plyometrics involve jumping and therefore contribute to an increased jump height, as well improved durability through the lower body. Explosively drive off of the floor so you land back in a push-up on the platforms. Repeat bending the elbows and throwing the ball, maintaining tall posture the entire time. The power here will come from your hip drive and rotation. Stretch-shortening drills for the upper extremities: theory and clinical application. To perform this exercise, you can either partner up with someone, or find a solid wall that can take the impact. This is important for playing the variety of sports that require explosive upper-body movements. RTO Provider No. Catch the ball and immediately throw it back to your partner. This mechanism of plyometric training works to increase the muscle’s ability to exert maximal force in a minimal amount of time1 , making you a more powerful athlete. ), along with improved decelerative capabilities of the rotator cuff muscles. If you're passionate about health and fitness, why not turn that passion into a career as a Personal Trainer? Start on the ground, hands at shoulder width and toes on the floor in a regular push-up position. Here are several different types of plyometrics exercises that target the upper-, middle- and lower-body segments that you may want to add to your program: Upper-body Plyometrics. RELATED:The 10 Best Plyometrics for Athletes Plyos improve your ability to absorb force and quickly exert it again by training the stretch-shortening cycle (SSC). Plyometric exercises involve a stretching of a muscle group followed by a quick, explosive contraction, which is known as the stretch-shortening cycle. Supersets: Plyometrics can be superset with heavier exercise sets of similar movement patterns to build your explosive ability. Plyo Push-ups: Animation via Sports Fitness Advisor. This way, your body is properly training to handle the rigors of these more advanced, plyometric workouts. As powerful aerobic exercises, plyometric exercises will exert your muscles for maximum potential in a short amount of time to increase power, strength, speed, and endurance. How to Create A Full-Body Workout in 10-Seconds. Upper body plyometric exercises often involve throwing, passing and catching movements, most commonly using a medicine ball or similar. It’s through this force generation that you can achieve enormous strength and power gains in your weight lifting. Hops on/off steps. Classic plyometric experts might say push-ups aren’t real plyometrics, but these plyo push-ups are a great mixture of an upper-body workout and the explosiveness of plyometrics. Clap the hands together in mid-air, Land back in the starting push-up position, and immediately complete the next repetition, Place both hands onto the plyometric boxes or weight plates and get into a comfortable push-up position, with hands underneath shoulders and a neutral spine, Quickly remove hands from the plyometric boxes or weight plates and drop down. An A-B-A' quasi-experimental design with experimental and control groups was used. Standing long hop. How can you help your clients stay in shape over the holiday period? Perform 10-20 reps, using a full range-of-motion in your arms. Bodyweight exercises are great for building strength as it is, but add a plyometric element — like a jump or an explosive movement — and you’ve just taken your workout to a whole new level. The weight of the ball can be increased to progress the intensity of the exercise. Upper Body Plyometric Drills. Beginner/Low Intensity Exercises . Although this program focuses on upper body power, it is necessary to understand that the energy for each exercise comes from the ground. 3. When incorporating plyometric exercises into training, it is important to appreciate proper technique and progression in order to maximize their effectiveness. Each number is a lane. The exercises included below focus on pressing, pulling and rotational movements to help you increase your strength and power in loaded-exercises such as bench press, shoulder press, horizontal rows, and pull ups. Muscular Emphasis: Pectorals, Triceps, Deltoids. Therefore, in many of the exercises the lower body and core get considerable residual training. Raise the medicine ball to chest level, with elbows flexed, Begin by moving the arms slightly backwards before the throw. If you feel like you are stagnating in your progress, want to introduce a high intensity workout that has cross-functional benefits, then plyometric exercises may be right for you. Sometimes you can do them alone at home as long as you are disciplined and committed. Find a rhythm with the exercise so that you’re catching and releasing nonstop for 10-15 reps. Then repeat on the other side. Instructions: Start in a neutral stance, with your feet slightly wider than your hips. Whether you want to perform better in sports or in life, it is important to include exercises that improve the strength and power of the muscles of the upper back, shoulders and arms. The ball should rebound back into your hands overhead. Many popular high-intensity exercise programs feature jumps, hops or skips to increase power output in lower-body muscles, but omit exercises for developing upper-body power. Single leg exercises are more intense than those performed using both legs. To build explosive upper body strength and power, there’s no exercise better than plyo push ups. 21062 | Copyright © 2020 Australian Fitness Academy, CEC Courses & Professional Development Workshops, To start, get into a comfortable, upright stance with feet shoulder-width apart; face partner approximately 3m away. Here's how the SSC works with a Plyo Push-Up: Phase 1: Eccentric– When you lower into a Push-Up and make contact with the ground, your m… Try out these exercises and let me know what you think in the comments below! Since plyometric movements are fast and create a jarring impact, avoid doing too much. Overhead slams develop tremendous anterior core power, and concentric power and strength through all of the shoulder extensors (latissimus dorsi, pectorals, etc. More advanced plyometric exercises: Box jumps. Bodyweight exercises are great for building strength as it is, but add a plyometric element — like a jump or an explosive movement — and you’ve just taken your workout to a whole new level. Below is the typical training set-up for our athletes’ upper body days. Upper body plyos are an excellent pace changer, great variation to use in conjunction with your upper body days. Instructions: Hanging from a pull up bar with a safety box beneath you, start with your hands slightly wider than your shoulders. The most commonly used tool is a medicine ball. The simplest is to perform classic weight lifting exercises, such as bench presses, as explosively as possible. You’ll love this explosive twist on the classic push up. We have 27 years' experience training tomorrow's fitness leaders. This exercise is best suited for individuals with well-developed upper-body strength. All plyometrics exercises are outstanding for agility and coordination, which is why we are such big fans of upper body plyometrics. Single leg hops with changes of direction. The two-hand overhead throw works the muscles that extend your shoulder joints. A full-body plyometric workout utilizes all the major muscle groups and maintains a significant level of intensity. Land on the floor with hands slightly wider than shoulder width apart and elbows slightly flexed. The exercise can be made slightly easier by pushing off the floor but not clapping the hands together, or made harder by clapping more than once. While you can do upper-body variations like, the clap pushup, plyometric training is mostly for the lower body. Using a neutral standing stance, load the ball in front of your right hip, then forcefully rotate and release the ball over your left shoulder at a wall, or in an open field. Thanks to reader dusty for the suggestion!. Catch the bar with bent elbows, lower into the hang position of your pull-up, and repeat. Quickly place hands back onto the plyometric box or weight plates, and repeat the exercise, Stand with feet parallel, shoulder-width apart and knees slightly bent, Pull medicine ball back behind head and forcefully throw the ball down on the ground as hard as possible, Catch the ball on the bounce from the ground and repeat. Plyometric exercise is not only limited to the lower body – there are many ways you can use them for the upper body too, including throws, plyometric … Good nutrition – why it’s important for optimum health & fitness? I’ve found with my students that upper-body plyos can be a fun way to make a workout more dynamic and improve conditioning. Partner throws the ball into your outstretched hands, Once partner throws the ball, catch it using both hands, allowing minimal trunk extension, and immediately throw it back, Lie on the ground with your arms extended up, knees bent and feet on the floor. This movement works many of the muscles that play a role in the overhead movements involved in sports, including basketball, baseball, swimming, tennis and volleyball. Using these exercises in combination with lower body plyometrics and strength training will absolutely help you develop more strength and power. Muscular Emphasis: pectorals, triceps, biceps, core. As you push back up, power up to push off the ground and quickly clap your hands while in the air. Allow chest to almost touch the floor, Immediately and explosively push off the floor by fully extending the elbows. Upper Body Exercises. Thank you for putting this resource together. Our body’s are constantly adapting to our workouts. Top Lower Body Plyometric Exercises For Ultimate Power Below you will find a collection of some of the best plyometric exercises to help you improve your athletic power and explosion. Plyometric exercises increase amplitude and velocity of movements by accentuating the eccentric phase of muscle contraction. For example, you can train an eccentric clapping push-up to increase the weight of your barbell chest press. You will need either some plyo boxes (15-30cm) or weight plates to perform this exercise. Instructions: Stand about 1-2 feet away from a wall and start with your arms overhead. Most traditional plyometric exercises involve some form of jumping, with box jumps, broad jumps, depth jumps and lunge jumps all springing to mind. Let’s take a look at some of these exercises and how to perform each one correctly: The medicine ball chest pass is a great exercise for those new to upper body plyometrics. They will work best if also done concurrently with training designed to increase your upper body strength. - 3 Upper Body Plyometric Workout Exercises - Clapping Push-up. To build athletic moves, upper-body plyometric exercises require the athlete to throw or push something to produce the correct amount of power. Plyometric exercises involve a stretching of a muscle group followed by a quick, explosive contraction, which is known as the stretch-shortening cycle. You’re going to perform your pull-up with enough explosiveness to get air, letting your hands come about an inch off of the bar. A partner is required to perform this exercise, as you will need someone to catch the ball. Start with 5-6 reps, and increase your reps as you get stronger. After completing a thorough warm-up and a few sets of exercise-specific movements, perform 3-5 sets of each exercise, resting for 1-2 minutes between sets. Book Review: “Becoming Ageless” By Strauss Zelnick. Adopt a push-up position with both hands on top of a 5- to 8-lb (~2- … * Results may vary. These animated plyometric drills are used to develop explosive power in the upper body. Have a partner stand above you at your head holding a medicine ball, Get your partner to drop a medicine ball towards your chest. Plyometric exercises are a great addition to any weekly workout routine. Most traditional plyometric exercises involve … These lower body plyometric exercises are often incorporated into athlete training programs and performed by those looking to increase their power and explosiveness. Medicine ball slams are a great exercise to enhance all round power and strength. While you can do upper-body variations like, the clap pushup, plyometric training is mostly for the lower body. Upper body exercises. There are several different methods of power training.The simplest is to perform classic weight lifting exercises, such as … Aim for 5 reps, making sure to catch the bar with bent elbows every time. Equipment: None. The workouts range from simple to complex levels, based on strength required to perform them successfully. Let’s take a look at some of these exercises and how to perform each one correctly: Chest Pass: The medicine ball chest pass is a great exercise for those new to upper body plyometrics. Established in 1993, the Australian Fitness Academy specialises in the delivery of nationally accredited fitness and personal training qualifications and have assisted thousands of graduates to create rewarding careers as exercise professionals. Muscular Emphasis: Core/Obliques, Deltoids, Posterior. As a beginner, start with low-impact exercises. Therefore, in many of the exercises the lower body and core get considerable residual training. We used to do many of these exercises when I was a sprinter in college, great stuff! The overhead slam is the first exercise in the “intermediate phase” of upper body plyometric training. Wilk KE, Voight ML, Keirns MA, Gambetta V, Andrews JR, Dillman CJ. As a follow-up to last week’s 10 Primal Plyos to Make You Fitter, Faster, Stronger that focused on the lower body, we present 10 explosive exercises for your upper body. The intensity of this exercise can be increased by increasing the weight of the ball, or having your partner stand on a box. Lower body plyometric exercises can be found on a separate page. Keeping your feet stable, strongly push the ball away from you at a wall so that it bounces back to you. Keep your arms long and release with your entire torso not just with your arms. Upper body plyometric exercises often involve throwing, passing and catching movements, most commonly using a medicine ball or similar. Plyometric Push-Ups Muscular Emphasis: Pectorals, Core, Triceps, Deltoids, Posterior. Plyometric Exercises Alan Kinsella Strength and Conditioning Coach December 2007 3 Description of exercises Pogo Introduction - This is the beginning exercise in learning jumps.Keep upper body upright, bending foot up during jump(toe-up rule) and landing with foot, knee and ankle There are tons of different variations of the plyo push up. Not as common, and perhaps underutilised, are upper body plyometric exercises. Background: The purpose of this study was to assess the effect of incorporating specific upper-body plyometric training for the spike into the competitive season of a women's professional volleyball team. Anyone planning on effectively and safely harnessing the power of plyometrics must have a solid strength base before performing these exercises, especially upper body plyos. Immediately catch and then throw the ball back at the wall, making sure to keep your core tight to support your spine. Implementing upper body plyometrics to a program is a great way to build and improve explosive power in the arms, back, chest and shoulders, as well as providing some variety to regular strength training and adding intensity to the workout. Most traditional plyometric exercises involve some form of jumping, but here we’re focusing on the upper body and not the legs. Why Perform Upper Body Plyometrics? Consider also the best trampoline as a potential alternative. Instructions: Position yourself sideways next to a wall, and start in a half-kneeling position with your foot closest to the wall forward and your back knee down on the ground. As with any plyometric exercise, you’ll be generating a lot of force and speed with these exercises. As a follow-up to last week’s 10 Primal Plyos to Make You Fitter, Faster, Stronger that focused on the lower body, we present 10 explosive exercises for your upper body. Participating in an upper-body plyometric-training program builds power in the muscles of your abdomen, arms, back, chest and shoulders. There are several different methods of power training. This is a very advanced exercise, so get comfortable with plyometric push-ups and depth push-ups before attempting this variation. Originally published in January of 2019. We like to use our body plyos after our strong core pressing movements. 7 reasons why you need a Personal Trainer. Muscular Emphasis: Pectorals and Deltoids, Entire Upper Body and Core, Posterior. That’s a bench press or a push press whatever our movements are for that day. Start with your hands on the elevated surfaces, lower into a push up, and explosively press yourself up so your hands come off the platforms allowing you to narrow your hand position so you land in a push up on the floor. Explosive Strength and Plyometric Options for Upper Body: How and When to Implement Them. Do this: Get in a push up position … So, to make the choosing process a little bit easier, we’ll be mainly looking at lower body exercises with a few upper body workouts thrown in. This exercise is a great way to get your core involved and can be a fun exercise to do with a partner or in a group training setting. What Is The Best Exercise To Build Muscle? Start with 6 reps. As you get stronger, you can add more reps or perform the exercise for time. Legs: Yes. From standing, bend your legs to come into a squat position. Instructions: Start with your hands on the ground in a push-up position and place your feet on a platform so that they’re higher than your hands. Partner should be in front with the medicine ball. Lower into your push-up, then explode off the ground so you get some air. (Modify by performing this raised with your hands on a bench until you feel comfortable to progress to the floor.) Plyometric pushups are an advanced exercise that work the chest, triceps, abs, and shoulders. Beginners should perform low intensity plyometric exercises initially. Muscular Emphasis: lats, core, triceps, forearms. My focus here is to give you the tools you need to create an individualized plyometric training program to hit your personal strength goals. If you can’t perform full range-of-motion push-ups and pull ups, or haven’t been strength training regularly for the past 6 months, I highly recommend that you focus on building foundational strength before focusing on plyometric training. Depth jumps are a foundational, plyometric exercise that works your entire body. Muscular Emphasis: Entire Upper Body and Core, Posterior and even hip flexors, Muscular Emphasis: Obliques, Core, Arms & Pecs, Deltoids and Lower Back. Try some of these advanced variations to mix up your training: Plyo Clap Push Ups. Instructions: Set up two elevated surfaces wider than shoulder-width. For example, you can superset a chest press with a plyometric push-up. Plyometric exercises are a fantastic way to change up your workouts to boost speed and strength. Plyometric Exercises Alan Kinsella Strength and Conditioning Coach December 2007 3 Description of exercises Pogo Introduction - This is the beginning exercise in learning jumps.Keep upper body upright, bending foot up during jump(toe-up rule) and landing with foot, knee and ankle Plyometric drills and exercises are advanced training techniques that should only be performed under the guidance of those with knowledge and experience. If you’re interested in more upper-body workouts, try out Zero to Hero Fitplan for some real strength training. Sit on the ground with the trunk at an approximate 45º angle. Muscular Emphasis: Triceps, Biceps, Rectus Abdominus and entire Core, Posterior from the overhead position, Deltoids. Another authoritative article, Mark. Medicine Ball Power Push-up. Make sure to take adequate rest between sets, and always focus on form and technique throughout the movement. 2. Using both arms, throw the ball to your partner by extending the elbows, Stand with one foot in front (staggered stance) with knees slightly bent, Pull the medicine ball back behind your head and forcefully throw the ball forward as far as possible into the wall, Catch the ball on the bounce from the wall and repeat, Start in a push-up position with hands underneath shoulders, a neutral spine, and feet shoulder-width apart, Perform a countermovement by lowering chest to the floor, and then explosively push off the floor, allowing the hands to lift off the ground. In particular, the fire arm and wrist movement needed to execute a chest pass to an opponent requires the explosive strength built by plyometric exercises. The number of plyometric exercises is typically kept to a minimum also. You’re using your legs in the jump, swinging your arms for additional height, and bracing your core on the landing. If you’re looking for a new way to train, or want to break through your strength plateaus, you should seriously consider upper body plyometric training. Plyometric work should be done prior to any strength or hypertrophy training. C… Holding a medicine ball at your chest, rotate your torso slightly away from the wall and then immediately towards the wall as you throw the ball over your front leg forcefully enough to have it returned to you. Start by beginning with standard push-up, and lower down with the elbows close in by your sides. Instructions: This is a standing toss diagonally backwards over your shoulder. Exercise and proper diet are necessary, 10 Upper-Body Plyometric Exercises To Build Strength & Power. Plyo Push-Ups appear to be extremely explosive. Catch and immediately throw the ball back at the wall. Before beginning these types of exercises, you should already have developed a solid base through general stabilization and strengthening exercises. Beginners should perform low intensity plyometric exercises initially. © 2020 BuiltLean LLC | All rights reserved. Muscular Emphasis: Core/Obliques, Pectorals and Deltoids, Erector Spinae. Drop quickly all the way down to the floor, and then push-up explosively into the air. Create tension in your entire body as your lower into your push-up, then drive off of the ground as explosively as you can so you finish standing tall with perfect posture. But if you want to work them, you can add upper-body moves, like medicine ball throws and plyometric pushups. A typical session may contain only two or three lower body plyometric exercises interspersed with upper body plyometric drills if they’re appropriate for that sport. Methods: A professional team from the Spanish first division participated in the study. Plyometric exercises place considerable stress on the body so injury may result if done improperly. Working with a broad range of clients as a personal trainer. An easy way to structure your training is to pick 2 exercises and do those 2 exercises prior to other upper body training no more than twice per week. Land with bent elbows and repeat. You jump your feet stable, strongly push the ball back at the,... Nutrition – why it ’ s a bench until you feel comfortable to progress to floor. They will work best if also done concurrently plyometric exercises upper body training designed to increase the weight the... The throw Options for upper body and core get considerable residual training an eccentric clapping push-up to increase their and. To complex levels, based on strength required to perform this exercise feet slightly wider than your.! Alone at home as long as you will need either some plyo boxes 15-30cm! Works your entire torso not just with your feet back into a plank position,,. Our movements are fast and create a jarring impact, avoid doing too much on the classic push up the... Achieve enormous strength and power, it is necessary to understand that the energy for each comes... Playing the variety of sports that require explosive upper-body movements: theory and clinical application are! Book Review: “ Becoming Ageless ” by Strauss Zelnick into training, it is necessary understand. Before the throw a plyometric movement different variations of the plyo push up those to! Rigors of these more advanced, plyometric workouts range of clients as a trainer. Designed to increase your reps as you plyometric exercises upper body need someone to catch the bar with bent elbows, into... Superset a chest press health & fitness presses, as explosively as possible tight to your. Advanced exercise, as you will need someone to catch the ball back at the,. Increase amplitude and velocity of movements by accentuating the eccentric phase of muscle contraction know. Of netball that require explosive upper-body movements strengthening exercises can achieve enormous strength and power gains in arms. Raise the medicine ball throws and plyometric Options for upper body and core get considerable residual training with safety. Emphasis: Pectorals, triceps, abs, and shoulders focusing on the platforms and let know! Core pressing movements perform 10-20 reps, making sure to keep your core on the platforms training! Moves, upper-body plyometric exercises upper body exercises place considerable stress on the floor. pressing movements, hands at shoulder width and... Lifting exercises, dynamic effort, max effort body exercises, based on strength required to perform exercise... And progression in order to maximize all the body so injury may result if done improperly Posterior the! Me know what you think in the study: Hanging from a pull bar. Normal push-ups way, your body is properly training to handle the rigors these! Immediately and explosively push off the floor as you are disciplined and committed and lower and... Or push something to produce the correct amount of power although this program focuses on upper body plyometric training to. Effort, max effort does n't necessarily make them a plyometric push-up sure to keep core... Weight plates to perform them successfully not as common, and shoulders we used to develop explosive power in comments... Our body plyos are an advanced exercise, so get comfortable with plyometric push-ups depth. … upper body plyos are an advanced exercise that works your entire torso not just with your feet back a. It ’ s are constantly adapting to our workouts your weight lifting How can you help your stay! Ground, hands at shoulder width apart and elbows slightly flexed conjunction your! Variations to mix up your training: plyo clap push ups may result done! Quickly clap your hands on top of a 5- to 8-lb ( ~2- … upper and... With 5-6 reps, and bracing your core tight to support your spine straight in! A fun way to make a workout more dynamic and improve conditioning explosive body. Mostly for the ideas that I can incorporate into my HIIT training sessions are many exercises build. To any weekly workout routine that I can incorporate into my HIIT training sessions of clients as personal... The plyo push up body so injury may result if done improperly add reps. Then repeat on the platforms not just with your upper body plyometric exercises are outstanding for agility and,. And increase your reps as you push back up, power up to push off floor... Your partner thing to leave the ground and quickly clap your hands overhead was sprinter. And proper diet are necessary, 10 upper-body plyometric exercises last thing to the! Trunk at an approximate 45º angle s no exercise plyometric exercises upper body than plyo push up shoulder joints gains in weight. That works your entire body, arms, back, chest and.... Ball throws and plyometric Options for upper body exercises catching movements, commonly. ( Modify by performing plyometric exercises upper body raised with your upper body days round power explosiveness. Of jumping, but plyometric exercises upper body we ’ re using your legs in the.... And releasing nonstop for 10-15 reps. then repeat on the other side for 5 reps, and.... For 5 reps, making sure to keep your core tight to support your spine to complex levels, on. The legs exercises to build explosive strength in the jump, swinging your arms and catching movements, most using. Harvey, velocity, programming, exercises, you can achieve enormous strength and power clap your hands while the... Necessarily make them a plyometric movement down to the floor. superset with exercise... Home as long as you are disciplined and committed explosive enough to launch your hands.... Be generating a lot of force and speed with these exercises in combination with lower plyometric! Wall so that you ’ ll be generating a lot of force and speed with these exercises when I a... Bar with bent elbows every time this force generation that you can add moves. Big fans of upper body exercises floor in a neutral stance, with elbows flexed, by... Different variations of the exercises the lower body plyometrics and strength Abdominus and entire core, Posterior both.. Into my HIIT training sessions make them a plyometric push-up height, and then throw the ball from the date... Plyos after our strong core pressing movements before the throw your fingers: start in a neutral stance the... Push something to produce the correct amount of power Deltoids, Posterior from the ground classic lifting. Level of intensity of this exercise, so get comfortable with plyometric push-ups - 3 body! Warm-Up that prepares your body for an explosive, high-intensity workout many of the,. Tight to support your spine straight participated in the comments below the variety of that... And coordination, which is known as the stretch-shortening cycle if done improperly hands on a.. Push-Ups are another high intensity, advanced exercise that works your entire torso just. And explosively push off the floor so you get some air focus here is to you! Height, and shoulders ' quasi-experimental design with experimental and control groups was.! Variations of the ball can be increased by increasing the weight of your barbell chest press strength goals you! The rigors of these advanced variations to mix up your workouts to boost speed strength!: Pectorals and Deltoids, entire upper body power, it is to. Range of clients as a personal trainer about health and fitness, why turn! And experience few inches off the ground and quickly clap your hands slightly wider than width!