Get a Powerful Chest With Upper-Body Plyos | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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...
More Cool Stuff You'll Like

3 Post-Activation Potentiation Combos for Explosive Strength

Ask any experienced athlete what the biggest difference is between high school and college sports or between college and professional sports, and...

Dominate Your Bench Test With This Strategy

The Simplest Bodyweight Workout Ever

7 Best Lower-Body Strengthening Exercises

How NOT to Perform a Pull-Up (With Fixes)

5 Softball Catcher Drills for Throwing Power

3 Explosive Exercises Designed to Increase Pitching Power

Make Lifts More Challenging With Resistance Bands

4 Deadlift Variations to Increase Your Pull

7 Ways to Work Out Competitively Without CrossFit

Kyle Lowry's 12-Week All-Star Training Program

4 Exercises to Build True Lacrosse Power

Bench Press Grip Guide: How Hand Placement Changes the Exercise

4 Sure-Fire Ways to Build a Strong Core

Build Full-Body Strength With 5 Suspension Trainer Exercises

Reach New Training Heights With Resistance Band Exercises

10 Ways to Get Stronger With a Sandbag

How to Design a Greco-Roman Wrestling Training Program

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Perfect Your Squat Technique With the Unloaded Squat

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

7 Strategies for Faster Workout Recovery

3 Sandbag Training Mistakes Athletes Make

These 3 Single-Leg Movements Will Improve Your Squat Technique

Improve Soccer Agility with Lateral Strength Exercises

Don't Train Your Arms Until You Can Do These 4 Things

How Often Should You Vary Your Exercise?

Develop Core Strength for Throwing

7-Exercise Core-Blasting Workout

Get Faster by Improving Your Core Mobility

Break Through Plateaus With the 1-10 Drop Set Method

5 Isolation Exercises Your Workout Is Missing

Blast Through Plateaus with Tempo Sets

Master the Lateral Lunge to Improve Your Hockey Stride

Never Bench Press With Your Feet in This Position

7 Exercises That Safely Build Shoulder Strength

4 Lifts to Build Wrestling Strength

Notice On-Court Results With This Basketball Core Workout

3 Nordic Hamstring Curl Exercises to Boost Your Performance

A Better Way to Train Your Core

Top 5 Baseball Strength Training Myths

How Functional Training Has Overly Complicated Strength Training

Mike Boyle's 5 Tips for More Effective Workouts

The Best Single-Leg Exercises for Youth Athletes