Get a Powerful Chest With Upper-Body Plyos

April 14, 2012

Must See Strength Training Videos

If you are looking to gain upper-body explosive power, you should be performing upper-body plyometrics. Plyos will help you improve nearly any sports skill—like throwing, swinging or shooting a slap shot. They are also highly advantageous for upper-body pressing skills—like blocking, tackling, checking or fighting off defenders. Do you want to be the most powerful athlete on the field? If so, read on.

Plyometric exercises are designed to challenge your muscles with fast and explosive movements, improving the ability of your fast-twitch muscle fibers to quickly contract and produce force. Plyos are more typically performed for improving lower-body skills, like jumping, sprinting and cutting. However, their upper-body benefits should not be ignored.

Perform the following three exercises once or twice a week to add a powerful boost to your upper-body workouts.

Guidelines

  • Perform immediately following your warm-up so fatigue does not limit power
  • Always maintain proper form. If fatigue causes form to suffer, stop exercise
  • Focus on a soft landing
  • Produce maximal force with each rep
  • Allow 90 seconds of rest between sets so your muscles are fully recovered
  • Perform three to four sets of eight to 10 reps of each exercise

Med Ball Plyo Push-Ups

  • Assume push-up position with hands on med ball directly under chest
  • Release hands from med ball so hands are directly under shoulders, and simultaneously lower into Push-Up; keep body in straight line
  • Explode up out of Push-Up and place hands on med ball
  • Repeat for specified reps

Lateral Med Ball Plyo Push-Ups

  • Assume push-up position with left hand on med ball
  • Lower into Push-Up
  • Explode up and to left and land with right hand on med ball
  • Perform in opposite direction
  • Repeat for specified reps

Alternating Med Ball Plyo Push-Ups

  • Assume push-up position with left hand on med ball
  • Lower into Push-Up
  • Explode up out of Push-Up and roll med ball to right hand
  • Land with right hand on med ball
  • Perform in opposite direction
  • Repeat for specified reps

Dean Hollingworth, CSCS, has extensive experience working with athletes of all ages, helping them develop speed, agility and strength. He has consulted with various amateur and professional organizations as a fitness specialist for tennis, hockey, gymnastics and football; and his involvement has directly contributed to athletes’ performance both on and off the field.

Dean Hollingworth
- Dean Hollingworth, CSCS, has extensive experience working with athletes of all ages, helping them develop speed, agility and strength. He has consulted with various amateur...
Dean Hollingworth
- Dean Hollingworth, CSCS, has extensive experience working with athletes of all ages, helping them develop speed, agility and strength. He has consulted with various amateur...

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 153,019
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,502
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,270,518
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,626,320
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,170,372
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,683
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,256
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,395

Load More
More Cool Stuff You'll Like
Building Brakes for More Speed

Building Brakes for More Speed

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

Heavy Rope Workout for Big Gains

Heavy Rope Workout for Big Gains

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

Perfect Planks: How to Make this Classic Exercise More Effective

Perfect Planks: How to Make this Classic Exercise More Effective

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

Build Elite Strength With This Training System

Build Elite Strength With This Training System

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

YardBarker