Building power and size in the upper body often involves traditional strength training methods like bench presses, pull-ups, or overhead presses. However, incorporating plyometric exercises into your routine can enhance explosive strength, improve muscular hypertrophy, and add a dynamic edge to your upper body training.
Plyometric training, which leverages quick, explosive movements, has been shown to improve muscle power by stimulating fast-twitch muscle fibres. In this article, we’ll explore three highly effective upper body plyometric exercises, discuss their benefits, and explain how to integrate them into your training for maximum results.
What Are Plyometric Exercises?
Plyometric exercises involve rapid and explosive movements designed to enhance power by engaging fast-twitch muscle fibres. Unlike conventional strength training, which emphasises slow, controlled movements, plyometric exercises focus on speed and maximal force production. Research indicates that plyometric training can lead to significant increases in muscle power and neuromuscular efficiency (Ramirez-Campillo et al., 2014).
Why Use Upper Body Plyometrics?
While plyometric training is commonly associated with lower-body exercises like box jumps or sprints, applying the same principles to upper-body training can yield significant benefits. Upper-body plyometric exercises are particularly effective for improving explosive power, enhancing athletic performance, and promoting muscle hypertrophy. A study by Hermassi et al. (2011) demonstrated that plyometric training improved throwing velocity in handball players, highlighting its application for upper-body strength and speed.
1. Plyometric Push-Ups
How to Perform
Plyometric push-ups are a fundamental upper-body plyometric exercise targeting the chest, shoulders, and triceps. To perform the exercise:
- Assume a standard push-up position with your hands shoulder-width apart.
- Lower your chest towards the ground by bending your elbows.
- Explosively push yourself up, aiming to lift your hands off the ground.
- Land softly and immediately transition into the next repetition.
Benefits of Plyometric Push-Ups
Plyometric push-ups develop explosive pressing power and enhance muscle activation in the pectoral muscles and triceps. Studies show that incorporating explosive push-ups can significantly increase upper-body power (de Villarreal et al., 2012). Additionally, the exercise recruits stabilising muscles in the core and shoulders, making it a comprehensive movement.
Variations
- Clap Push-Ups: Add a clap at the peak of the push-up for additional challenge and coordination.
- Incline Plyometric Push-Ups: Perform the exercise on an elevated surface to reduce intensity for beginners.
2. Medicine Ball Chest Throws
How to Perform
This exercise requires a medicine ball and a solid wall or a partner:
- Stand facing the wall or your partner with your feet shoulder-width apart, holding a medicine ball at chest level.
- Explosively push the ball forward using your chest and arms.
- Catch the ball as it bounces back and immediately repeat the throw.
Benefits of Medicine Ball Chest Throws
Medicine ball throws improve explosive power in the chest, shoulders, and triceps. They also enhance coordination and neuromuscular control. According to research by Newton et al. (1996), ballistic movements like medicine ball throws are highly effective in improving maximal power output.
Variations
- Rotational Chest Throws: Add a rotational component to engage the obliques and improve transverse-plane power.
- Overhead Medicine Ball Throws: Perform the throw overhead to target the shoulders and upper back.
3. Plyometric Pull-Ups
How to Perform
Plyometric pull-ups are an advanced exercise requiring a pull-up bar:
- Begin in a dead hang position with your palms facing away from you.
- Pull yourself up explosively, aiming to lift your hands off the bar at the top of the movement.
- Catch the bar and lower yourself under control before repeating.
Benefits of Plyometric Pull-Ups
Plyometric pull-ups target the lats, biceps, and traps while improving grip strength and explosive pulling power. They are especially beneficial for athletes in sports requiring upper-body pulling movements, such as rock climbing or gymnastics. A study by Comyns et al. (2010) demonstrated that explosive pulling movements improve power and reactive strength.
Variations
- Assisted Plyometric Pull-Ups: Use a resistance band for assistance if you cannot lift your hands off the bar.
- Weighted Plyometric Pull-Ups: Add a weight vest for increased difficulty.
Integrating Upper Body Plyometrics into Your Training
Programme Design
Incorporating upper-body plyometric exercises into your training requires careful programming to avoid overtraining and maximise results. A typical plyometric session should:
- Be performed 1–2 times per week to allow for adequate recovery.
- Include 3–4 sets of 8–10 repetitions per exercise.
- Be positioned early in your workout to prioritise explosive movements when your muscles are fresh.
Rest and Recovery
Plyometric training is highly demanding on the nervous system. Allow 48–72 hours of recovery between sessions to ensure optimal performance and reduce the risk of injury. Research suggests that plyometric exercises combined with traditional strength training can enhance muscle power and size more effectively than either method alone (Ebben et al., 2008).
Safety Considerations
- Warm-Up Thoroughly: Perform dynamic stretches and light cardio to prepare your muscles and joints for explosive movements.
- Focus on Form: Prioritise proper technique over speed to reduce the risk of injury.
- Progress Gradually: Start with lower-intensity variations and progress as your strength and coordination improve.
Conclusion
Upper-body plyometric exercises are a powerful addition to any training regimen, helping to improve explosive power, enhance athletic performance, and promote muscle hypertrophy. Plyometric push-ups, medicine ball chest throws, and plyometric pull-ups are among the most effective movements for targeting the chest, shoulders, and back.
By incorporating these exercises into a well-structured programme and focusing on proper form and recovery, you can unlock new levels of upper-body strength and size.
Key Takeaways
| Key Takeaways |
|---|
| Plyometric exercises develop explosive power by targeting fast-twitch muscle fibres. |
| Plyometric push-ups, medicine ball chest throws, and plyometric pull-ups are effective for upper-body power and size. |
| Incorporate plyometrics 1–2 times per week with 3–4 sets of 8–10 reps. |
| Prioritise form, warm up thoroughly, and progress gradually to reduce injury risk. |
| Combine plyometrics with traditional strength training for optimal results. |
Bibliography
- Comyns, T.M., Harrison, A.J., Hennessy, L.K. and Jensen, R.L. (2010). Identifying the optimal resistive load for complex training in male rugby players. Sports Biomechanics, 9(1), pp.59–70.
- de Villarreal, E.S., Kellis, E., Kraemer, W.J. and Izquierdo, M. (2012). Determining variables of plyometric training for improving vertical jump height performance: a meta-analysis. Journal of Strength and Conditioning Research, 26(3), pp.666–677.
- Ebben, W.P., Jensen, R.L. and Blackard, D.O. (2008). Electromyographic and kinetic analysis of complex training variables. Journal of Strength and Conditioning Research, 14(4), pp.451–456.
- Hermassi, S., Chelly, M.S., Tabka, Z. and Shephard, R.J. (2011). Effects of 8-week in-season plyometric training on upper body power, throwing velocity, and sprint performance of elite handball players. Journal of Strength and Conditioning Research, 25(9), pp.2424–2433.
- Newton, R.U., Kraemer, W.J. and Hakkinen, K. (1996). Effects of ballistic training on pre-season preparation in elite volleyball players. Medicine & Science in Sports & Exercise, 28(10), pp.1311–1319.
- Ramirez-Campillo, R., Meylan, C., Alvarez, C., Henriquez-Olguin, C., Martinez, C., Caniuqueo, A., Cañas-Jamet, R., Moran, J. and Izquierdo, M. (2014). Effects of in-season low-volume high-intensity plyometric training on explosive actions and endurance of young soccer players. Journal of Strength and Conditioning Research, 28(5), pp.1335–1342.
