Wall Plyo Push-up


Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Forward Push
Intensity: Low



Stand in front of wall and place palms on walls, fingers pointing upwards, shoulder width or slightly wider, between upper waist to chest height. Step back so upper body is leaning forward slightly with arms straight. Position feet shoulder width apart or slightly wider.


Lower body towards wall by behind arms to each side. Before head makes contact with wall, push body away from wall by extending arms, forcefully enough to permit palms to momentarily lose contact with wall. Allow body to fall forward, replacing palms on wall in original position and repeat.


Keep body straight throughout movement. At bottom position, upper arms flare out approximately 45° from torso to each side.


Position feet closer to wall but not so close causing to fall backwards when arms are extended.


Increase intensity by positioning feet further away from wall and hands lower on wall. With feet further away heels may rise from floor. With feet even further back range of motion becomes impeded by head making contact with wall. In which case, graduate to Incline Plyo Push-up.

Force (Articulation)



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