Introduction

If you’re looking to spice up your otherwise monotonous chest workout and place heightened demands on your body and muscular system; plyometrics could be just the thing you’re looking for. Plyometrics can be defined as; ‘Any exercise in which muscles are repeatedly and rapidly stretched and then contracted.’

The secret behind plyometrics is transferring from the eccentric phase to the concentric phase in the shortest possible time so that any energy potential developed is made available for the subsequent movement and not lost in transition. This is known as the stretch shortening cycle. The results really are astonishing. Benefits can include enhanced muscular power and explosiveness, increased muscular strength and endurance and overall improvements in athletic performance.

This article introduces you to two chest related plyometric exercises, which can be incorporated easily into your chest routine or used as part of a larger plyometrics training session.

Implementing Plyometrics Into Your Chest Workout

Without further ado, let’s introduce the first exercise:

Clap Push Up:

Instructions:

  • Lie on the floor face down and position your hands flat on the floor.
  • Position your toes on the floor.
  • Push your body up with your arms extended and your torso rigid.
  • Lower your body to the floor before immediately pushing back up as fast as possible.
  • Allow your hands to leave the floor and as they do perform a clap.
  • Quickly place your hands back to their original position before you land.
  • Slowly control the landing. This is one repetition. Repeat as required.

Depth Push Up:
  • Kneel on the floor in between two elevated platforms positioned either side.
  • Position your hands flat on the floor.
  • Position your toes on the floor or on an elevated platform.
  • Push your body up with your arms extended and your torso rigid.
  • Lower your body to the floor before immediately pushing back up as fast as possible.
  • Allow your hands to leave the floor and as they do place them on the platforms.
  • Ensure that your hands are in position before you land.
  • Lower your body to the floor before immediately pushing back up as fast as possible.
  • Allow your hands to leave the platforms.
  • Quickly place your hands back to their original position on the floor before you land.
  • Slowly control the landing. This is one repetition. Repeat as required.

Final Word

Due to the demands of plyometrics exercise in general and these two exercises in particular, these should only be undertaken by individuals who have a solid strength foundation and not novices. If you are suffering from any injury or illness, including those affecting the joints, with particular emphasis on the wrist, elbow and shoulder region, consult a professional before performing these exercises.

With all of the above taken into consideration, these two exercises – whether incorporated into a chest routine or used as part of a larger plyometrics training session – have the potential to provide numerous physical benefits whilst at the same time revitalising your workouts.