Building upper-body explosiveness is critical for athletes across various sports, from combat sports to CrossFit, basketball to football. Plyometric training has long been proven to enhance power output by increasing the efficiency of the stretch-shortening cycle (SSC), particularly in fast-twitch muscle fibers.
When applied to chest training, plyometric movements can dramatically improve upper-body speed, acceleration, and reactive strength, making them an essential inclusion for anyone looking to develop elite performance.
This article breaks down the three most effective plyometric chest exercises for building explosive upper-body power, grounded in scientific research and practical application. By understanding the mechanics behind each exercise and its neuromuscular benefits, you can maximize your training results and ensure safe, progressive development.
What Is Plyometric Training?
Plyometric training focuses on rapid, powerful movements that exploit the SSC—the muscle’s natural cycle of eccentric contraction, amortization (transition), and concentric contraction. By shortening the transition phase and increasing force production, plyometrics teach muscles to generate maximal power quickly.
While often associated with lower-body movements like box jumps or depth jumps, upper-body plyometrics can yield equally impressive results, particularly for athletes who rely on pushing power.
Scientific Backing for Plyometrics
Numerous studies have validated plyometric training’s impact on explosive strength and athletic performance. For instance, a meta-analysis by Markovic and Mikulic (2010) found that plyometric training significantly enhances vertical jump performance, sprint speed, and muscle power across multiple populations. Furthermore, research by Santos and Janeira (2008) highlighted the neural adaptations that occur with plyometric training, including improved intermuscular coordination and increased motor unit recruitment—critical elements in explosive pressing movements.
Why Focus on Chest Plyometrics?
Chest-dominant plyometrics help develop:
- Explosive pushing strength (vital for punching, throwing, or acceleration)
- Neuromuscular reactivity (essential for rapid force development)
- Upper-body coordination and timing (to better synchronize arm and torso movement)
- Improved bench press power and velocity (useful for athletes and lifters alike)
By integrating plyometric chest exercises, you’re training the pecs, triceps, anterior delts, and stabilizers like the serratus anterior and core to work in harmony under rapid, dynamic conditions.
Exercise #1: Plyometric Push-Up (Clap or Non-Clap)
Execution
Begin in a push-up position. Descend into the eccentric portion of the movement and explosively press yourself upward so your hands leave the ground. For advanced athletes, perform a clap before landing. Land softly, absorbing force with slightly bent elbows, and immediately descend into the next rep.
Training Parameters
- Sets: 3–5
- Reps: 5–10
- Rest: 60–90 seconds between sets
- Frequency: 2–3 times/week
Why It Works
The plyometric push-up is the foundational upper-body explosive drill. It mimics the mechanics of the bench press but uses bodyweight, reducing joint stress while emphasizing speed-strength.
A 2007 study by Wilson et al. found that dynamic push-up variations significantly improve bench press power and rate of force development (RFD) by recruiting more high-threshold motor units.
Moreover, Ebben et al. (2000) showed that athletes who performed explosive push-ups over a 6-week period saw improvements in vertical jump height and throwing velocity, indicating a transfer of explosive qualities beyond just pressing strength.
Coaching Cues
- Keep the core braced to minimize lumbar sag.
- Push through the floor with maximum intent.
- Land with elbows slightly flexed to decelerate safely.
Progressions and Variations
- Incline Plyo Push-Ups (for beginners)
- Weighted Vest Plyo Push-Ups (for advanced)
- Depth Plyo Push-Ups using low boxes (to increase eccentric load)
Exercise #2: Medicine Ball Chest Pass
Execution
Stand with feet shoulder-width apart and a slight bend in the knees. Hold a medicine ball at chest level. Engage the core, and explosively push the ball forward using a chest pass motion. Focus on maximal velocity and distance.
Training Parameters
- Sets: 4–6
- Reps: 4–6 per set
- Rest: 90 seconds between sets
- Frequency: 2–3 times/week
Why It Works
This movement enhances concentric power, particularly in the pecs, triceps, and anterior delts, while training acceleration through the arms. It also mimics sport-specific movements like throwing, striking, and pushing.
According to Lake et al. (2012), medicine ball throws improve upper-body power output and translate directly to improved bench press velocity and sprint performance. The ballistic nature of the throw allows for true acceleration through the entire movement arc, unlike the bench press where deceleration often occurs near lockout.
A study by Hermassi et al. (2011) on handball athletes showed that an 8-week medicine ball training program led to significant gains in chest throw distance and upper-body power, validating its efficacy in power sports.
Coaching Cues
- Keep elbows aligned with the wrists during release.
- Focus on speed and intent, not just distance.
- Maintain upright posture and avoid hyperextension of the spine.
Progressions and Variations
- Overhead Medicine Ball Throw (to target anterior delts and total-body coordination)
- Rotational Chest Pass (to involve the obliques and enhance rotational power)
Exercise #3: Depth Plyometric Push-Up
Execution
Set two boxes or platforms shoulder-width apart. Begin in a push-up position on top of the boxes. Drop down between them, land with hands on the floor, and immediately explode upward to land back on the boxes.
Training Parameters
- Sets: 3–5
- Reps: 3–5
- Rest: 90–120 seconds
- Frequency: 1–2 times/week
Why It Works
This advanced variation incorporates eccentric overload followed by explosive concentric contraction, optimizing the SSC. The increased stretch reflex enhances neuromuscular responsiveness and concentric power.
A study by Fatouros et al. (2000) found that depth training significantly increases peak power and RFD in trained individuals, particularly when applied to upper-body movements. This is due to enhanced neural drive and muscle spindle activation.
Depth push-ups also demand higher shoulder stability and reactive control, making them excellent for athletes engaged in chaotic or contact sports.
Coaching Cues
- Do not rest in the bottom position—minimize ground contact time.
- Land quietly and with control—avoid excessive elbow flare.
- Ensure boxes are stable and height allows safe execution.
Progressions and Variations
- Add a clap for more explosive demand.
- Use resistance bands to add accommodating resistance.
- Perform with elevated feet for advanced overload.
Programming Guidelines for Chest Plyometrics
To get the most out of plyometric chest training, follow these general guidelines:
Warm-Up Thoroughly
Always prepare with mobility drills and activation work for the shoulders, scapulae, and core. Include arm circles, banded pull-aparts, and dynamic planks.
Limit Volume and Focus on Quality
Plyometrics are neural-demanding. Keep reps low, rest periods adequate, and technique tight. The goal is maximal effort, not muscular fatigue.
Combine With Strength Work
Plyometrics pair well with heavy compound lifts like bench press or weighted dips. Use contrast training (heavy bench → plyo push-up) to maximize post-activation potentiation (PAP), a method validated by studies like Tillin and Bishop (2009).
Progress Gradually
Start with basic movements and build toward higher-intensity variations. Monitor shoulder health and avoid overtraining by limiting plyometric sessions to 2–3 per week.
Track Power Output
Use tools like velocity trackers, throw distance, or vertical displacement to monitor improvements in explosive output over time.
Conclusion
Upper-body explosiveness is often overlooked in power development, yet it’s a critical asset for many athletes. These three plyometric chest exercises—plyometric push-ups, medicine ball chest passes, and depth push-ups—are among the most effective, science-backed methods for enhancing upper-body power.
When programmed intelligently and combined with a well-structured strength regimen, they can unlock new levels of performance, speed, and resilience.
Bibliography
Ebben, W.P., Jensen, R.L. & Blackard, D.O. (2000) ‘Electromyographic and kinetic analysis of traditional, chain, and elastic band squats’, Journal of Strength and Conditioning Research, 14(1), pp. 9–15.
Fatouros, I.G., Jamurtas, A.Z., Leontsini, D., Taxildaris, K., Aggelousis, N., Kostopoulos, N. & Buckenmeyer, P. (2000) ‘Evaluation of plyometric exercise training, weight training, and their combination on vertical jumping performance and leg strength’, Journal of Strength and Conditioning Research, 14(4), pp. 470–476.
Hermassi, S., Chelly, M.S., Fathloun, M. & Shephard, R.J. (2011) ‘The effect of a medicine ball training program on physical performance in adolescent handball players’, International Journal of Sports Science & Coaching, 6(4), pp. 499–506.
Lake, J.P., Mundy, P.D., Comfort, P. & McMahon, J.J. (2012) ‘Concurrent validity of a ballistic push-up test as a measure of upper body power’, Journal of Strength and Conditioning Research, 26(6), pp. 1484–1488.
Markovic, G. & Mikulic, P. (2010) ‘Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training’, Sports Medicine, 40(10), pp. 859–895.
Santos, E.J.A.M. & Janeira, M.A.A.S. (2008) ‘The effects of resistance training on explosive strength indicators in adolescent basketball players’, Journal of Strength and Conditioning Research, 22(3), pp. 903–909.
Tillin, N.A. & Bishop, D. (2009) ‘Factors modulating post-activation potentiation and its effect on performance of subsequent explosive activities’, Sports Medicine, 39(2), pp. 147–166.
Wilson, J.M., Hornbuckle, L.M., Kim, J.S., et al. (2007) ‘The effects of static stretching on muscle strength and power output’, Journal of Strength and Conditioning Research, 21(3), pp. 967–972.
image sources
- saxonpanchik: Photo: Michael Valentin / CrossFit Inc.
- scott-panchik-dumbbell: Courtesy of CrossFit Inc.
