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Plyometric Push-Up to Lateral Chest Stretch

Improves power, mobility, and flexibility in the chest and shoulders

ChestAdvancedPowerExplosive

At a glance

Muscles workedPrimary: Chest. Secondary: shoulders, triceps
Muscle groupChest
DifficultyAdvanced
TypePower · Explosive
Sets & reps4 sets × 8-10 reps
Estimated calories burned~120 kcal
EquipmentNone needed

How to do it

  1. Step 1: Start in a plank position with hands shoulder-width apart.
  2. Step 2: Lower your body until your chest nearly touches the ground.
  3. Step 3: Explosively push up, lifting your hands off the ground.
  4. Step 4: Immediately stretch your chest to the side, holding for a brief moment.
  5. Step 5: Return to the starting position and repeat.
  6. Step 6: Focus on quick turnover and controlled descent.
  7. Step 7: Keep your core engaged throughout the exercise.

Coaching tips

Benefits

Improves power, mobility, and flexibility in the chest and shoulders

Common mistakes

Landing softly on the balls of the feet, not bouncing at the bottom

Make it harder

Increase the depth of the push-up or add a clap at the top

Make it easier

Remove the plyometric component or use a modified push-up on knees

Breathing

Exhale during the explosive phase, inhale during the descent

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More chest exercises

Single Arm Dumbbell Press with Sit Up

Advanced · 3 sets × 10-12 each side

Upper Inner Chest Water Bottle Press with Sit Up

Intermediate · 4 sets × 10-12 reps

Knee Push-Up

Beginner · 3 sets × 8-12 reps

Explosive Incline Pushup on Bench

Intermediate · 3 sets × 8-12 reps

Seated Bodyweight Breast Lift Overhead Palm Press

Beginner · 4 sets × 12-15 reps

Alternating Water Bottle Press on Situp Bench

Intermediate · 3 sets × 10-12 each side

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.