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Plyo Push Up (Staggered)

  • Intermediate
  • Body weight
  • Chest

Setup instructions

1) Get in the plank position - start on all fours and extend your legs back behind you. Place your right arm close to your side - your hand should be directly under your chest. Place your left arm forward - this should result in a staggered stance.

Perform instructions

1) Slowly lower your chest to the ground - you should feel a stretch in the chest.

2) Now, push the ground away with enough force to make your chest become airborne - keep the legs on the floor.

3) Once airborne, quickly switch positions with your hands - the right should be in front and the left behind. Brace yourself for the impact by keeping a slight bend in the elbows.

4) Keep the momentum and lower yourself into the start of the push up.

5) Repeat.

Anatomy