Bench Plyometric Push-Up: Technique, Benefits, and Workout Integration

How do you do a Plyo pushup on a bench?

Performing a plyometric push-up on a bench involves an explosive push-off from an elevated surface, focusing on upper body power development while providing a regressed intensity compared to a floor plyometric push-up.

Understanding the Plyometric Push-Up

The plyometric push-up is an advanced bodyweight exercise designed to enhance explosive power in the chest, shoulders, and triceps. It leverages the stretch-shortening cycle (SSC), where a rapid eccentric (muscle lengthening) phase is immediately followed by an explosive concentric (muscle shortening) phase. This rapid transition generates more force than a non-plyometric movement. When performed on a bench, the incline position reduces the percentage of bodyweight being lifted, making it an excellent progression or regression tool for developing plyometric strength.

Why Use a Bench?

Utilizing a bench for plyometric push-ups offers several distinct advantages:

• Reduced Intensity: By elevating the upper body, less bodyweight is supported, making the movement less demanding than a floor plyometric push-up. This allows individuals to focus on the explosive component and proper technique without being overwhelmed by the full bodyweight challenge.
• Progression Tool: It serves as an ideal stepping stone for those working towards full floor plyometric push-ups or more advanced variations like clap push-ups.
• Joint Protection: The reduced load can be more forgiving on the wrists, elbows, and shoulders, making it suitable for individuals with certain joint sensitivities or those in the early stages of power training.
• Technique Refinement: The lower intensity allows for greater focus on the critical elements of plyometrics, such as the rapid eccentric phase and the powerful, controlled push-off and landing.

Muscles Engaged

The plyometric push-up on a bench primarily targets the muscles responsible for horizontal pushing and shoulder stability:

• Primary Movers:
  • Pectoralis Major: The large chest muscle responsible for horizontal adduction and shoulder flexion.
  • Triceps Brachii: Located on the back of the upper arm, extending the elbow.
  • Anterior Deltoids: The front portion of the shoulder muscle, assisting in shoulder flexion and internal rotation.
• Stabilizer Muscles:
  • Serratus Anterior: Stabilizes the scapula (shoulder blade) against the rib cage, crucial for proper shoulder mechanics.
  • Rotator Cuff Muscles: Provide dynamic stability to the shoulder joint.
  • Core Musculature (Rectus Abdominis, Obliques, Erector Spinae): Essential for maintaining a rigid, straight body line throughout the movement.

Step-by-Step Guide: Performing the Bench Plyo Push-Up

Executing the bench plyometric push-up requires precision and control. Follow these steps for optimal performance and safety:

• Setup:
  • Select a sturdy, stable bench or elevated surface that will not slide. The higher the bench, the easier the exercise. Start with a height that allows you to maintain good form.
  • Place your hands on the edge of the bench, slightly wider than shoulder-width apart, with fingers pointing forward.
  • Assume a plank position, with your body forming a straight line from head to heels. Engage your core, glutes, and quadriceps to prevent your hips from sagging or rising too high. Your gaze should be slightly ahead of your hands.
• Execution (Eccentric Phase):
  • Inhale and slowly lower your chest towards the bench by bending your elbows. Control this descent, ensuring your elbows track slightly backward and not flare out excessively. This eccentric phase should be controlled but relatively quick, loading the muscles for the explosive push.
• Execution (Concentric/Explosive Phase):
  • Once your chest is close to the bench (or a comfortable depth, just before touching), immediately and explosively push through your hands, driving your body upwards with enough force for your hands to leave the bench surface.
  • Aim to push yourself up as high as possible, maintaining a rigid body line.
• Landing & Reset:
  • As you descend, absorb the impact by bending your elbows and shoulders, allowing your hands to softly land back on the bench in the starting position.
  • Immediately transition into the next repetition, or pause briefly to reset your body alignment before initiating the next eccentric phase.

Common Mistakes to Avoid

To maximize effectiveness and prevent injury, be mindful of these common errors:

• Loss of Core Engagement: Allowing the hips to sag or pike upwards compromises spinal alignment and reduces the transfer of power. Maintain a rigid plank throughout.
• Insufficient Power: If your hands aren't leaving the bench, you're not generating enough explosive force. Focus on a powerful, rapid push-off.
• Uncontrolled Landing: Crashing back onto the bench can stress the wrists, elbows, and shoulders. Land softly and absorb the impact by bending your arms.
• Incorrect Hand Placement: Hands too narrow or too wide can place undue stress on joints or reduce muscle activation.
• Elbow Flaring: Letting your elbows flare out wide places excessive strain on the shoulder joints. Keep them tracking slightly backward.
• Too High or Too Low Bench: A bench that's too high might not provide enough challenge for power development, while one that's too low might be too difficult, leading to compromised form.

Progression and Regression

The bench plyometric push-up is part of a broader spectrum of plyometric exercises:

• Regression (Easier):
  • Higher Bench: Increasing the height of the bench further reduces the bodyweight load, making the push-off easier.
  • Wall Plyo Push-Up: Performing the movement against a wall is the most regressed option, significantly reducing the load.
• Progression (Harder):
  • Lower Bench: Gradually decreasing the bench height increases the bodyweight load, making the exercise more challenging.
  • Floor Plyo Push-Up: Moving to the floor significantly increases the intensity, requiring greater strength and power.
  • Clap Push-Up: An advanced variation where you clap your hands together while airborne.
  • Weighted Plyo Push-Up: Adding a weight vest or plates on the back (for highly advanced individuals).

Who Should Consider Bench Plyo Push-Ups?

This exercise is particularly beneficial for:

• Beginners to Plyometrics: It provides a safe entry point into explosive upper body training.
• Athletes: Enhances power for sports requiring explosive upper body movements (e.g., throwing, striking, pushing).
• Fitness Enthusiasts: Offers a dynamic alternative to traditional push-ups for building strength and power.
• Individuals with Joint Sensitivities: The reduced load can make it more accessible than floor versions.

Before attempting, ensure you have a solid foundation in standard push-ups and can perform them with excellent form.

Safety Considerations and When to Avoid

While beneficial, plyometric exercises carry a higher risk of injury if not performed correctly.

• Warm-Up Thoroughly: Always begin with a dynamic warm-up that includes light cardio and mobility drills for the shoulders, elbows, and wrists.
• Proper Technique is Paramount: Never sacrifice form for speed or height. If your form breaks down, reduce the intensity or stop the exercise.
• Listen to Your Body: Discontinue the exercise immediately if you experience any sharp pain in your joints or muscles.
• Avoid If: You have acute or chronic wrist, elbow, or shoulder pain, recent injuries, or conditions that contraindicate high-impact movements. Consult with a healthcare professional or physical therapist if you have any concerns.
• Surface Stability: Ensure the bench or elevated surface is completely stable and will not tip or slide.

Integrating into Your Workout Program

Plyometric exercises are highly demanding on the nervous system and should be incorporated strategically:

• Placement: Perform plyometric push-ups early in your workout, after your warm-up, when your muscles are fresh and your nervous system is primed. They are typically placed before heavy strength training.
• Sets and Reps: Due to the high intensity, focus on quality over quantity. Aim for 1-3 sets of 3-6 repetitions. The goal is maximum explosiveness per rep, not fatigue.
• Rest: Allow ample rest between sets (2-3 minutes) to ensure full recovery of the nervous system and energy systems, allowing for maximal effort on subsequent sets.
• Frequency: Incorporate plyometric push-ups 1-2 times per week, allowing sufficient recovery time (48-72 hours) between sessions that target the same muscle groups.

Conclusion

The plyometric push-up on a bench is an effective and accessible exercise for developing explosive upper body power. By understanding its mechanics, adhering to proper form, and respecting the principles of progression and safety, you can harness its benefits to enhance your athletic performance and build a more powerful physique. Always prioritize technique and listen to your body to ensure a safe and effective training experience.