Upper Body Plyometrics: Explosive Exercises for Strength and Speed

This article provides general fitness information. Upper body plyometrics may improve strength and athletic performance, but consult a healthcare professional before starting any new exercise program.

Why Many Workouts Fail to Build Power

A lot of people train their upper body with slow reps and traditional push ups. That builds strength but not speed.

If your goal is explosive strength, your muscles need to train differently.

This is where upper body plyometrics come in.

These exercises focus on fast, powerful movements that train your muscles to generate force quickly. Athletes use them to improve power, but beginners can benefit too.

Done correctly, bodyweight explosive training can help improve:

• upper body strength

• coordination

• athletic performance

• calorie burn

And you can do most of it at home workout without equipment.

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What Are Upper Body Plyometrics

Upper body plyometrics are explosive exercises where your arms push or throw your body with speed and force.

The goal is to train fast twitch muscle fibers.

These fibers control powerful movements like:

• sprinting

• jumping

• punching

• pushing

Common examples include:

• plyometric push ups

• clapping push ups

• medicine ball chest throws

• explosive push up variations

These exercises combine strength training and speed training.

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Step by Step Upper Body Plyometric Workout

This beginner friendly routine takes about 15 minutes.

Warm Up (3 Minutes)

Prepare your shoulders and arms.

Do:

• arm circles

• shoulder rolls

• slow push ups

• light chest stretches

This helps protect joints before explosive upper body workouts.

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Exercise 1: Plyometric Push Ups

This is the foundation of upper body plyometrics.

How to do it:

1. Start in push up position

2. Lower your chest toward the floor

3. Push explosively so your hands leave the ground

4. Land softly and repeat

Beginner reps:

8–10 reps
3 sets

This trains push up power and chest strength.

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Exercise 2: Clapping Push Ups

A more advanced variation.

Steps:

1. Perform an explosive push up

2. Clap quickly before landing

3. Catch yourself with soft elbows

This builds upper body speed training and coordination.

Beginner modification: explosive push ups without clap.

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Exercise 3: Incline Plyometric Push Ups

Perfect for beginners.

Use:

• bench

• chair

• wall

Steps:

1. Hands on elevated surface

2. Push explosively

3. Allow hands to briefly leave surface

This reduces stress on shoulders while still training bodyweight power exercises.

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Exercise 4: Medicine Ball Chest Throw

If you have a ball, this is one of the best explosive chest exercises.

Steps:

1. Hold ball at chest

2. Throw forward with force

3. Catch or retrieve ball

This trains upper body power exercises and core stability.

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Exercise 5: Explosive Push Up Hold

A strength plus power movement.

Steps:

1. Lower slowly into push up

2. Hold for 2 seconds

3. Explode upward

This combines strength and explosive push training.

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Common Beginner Mistakes

Training Too Fast

Explosive workouts require control.

Focus on quality reps.

Skipping Warm Up

Plyometrics stress the shoulders and elbows. Always prepare joints.

Too Many Reps

Power training works best with short sets.

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Why This Works

Studies on explosive training show strong benefits.

Research suggests plyometric training improves muscle power and coordination.

It activates fast twitch muscle fibers responsible for speed and athletic performance.

Evidence from NIH and PubMed research shows explosive training can improve:

• strength

• reaction time

• muscle efficiency

This is why athletes often use plyometric push up workouts.

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Safety Tips

Follow these guidelines:

• start with beginner variations

• use soft landing mechanics

• avoid locking elbows

• stop if you feel joint pain

Explosive training should feel powerful but controlled.

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FAQs

What are upper body plyometrics

They are explosive exercises where the arms push the body with power. Movements like plyometric push ups train fast twitch muscles responsible for speed and strength.

Are plyometric push ups good for beginners

Yes, beginners can start with incline variations. These reduce joint stress while still building explosive strength.

How often should I do upper body plyometrics

Two to three sessions per week is ideal. Muscles need recovery because explosive training is demanding.

Do plyometric exercises build muscle

Yes. They build strength and power by recruiting more muscle fibers during explosive movements.

Are clapping push ups effective

Yes. They improve upper body power, coordination, and reaction speed.

Can I do plyometric workouts at home

Most upper body plyometric exercises require only bodyweight, making them ideal for home training.

Are plyometrics good for fat loss

Explosive workouts burn more calories because they require high energy output.

What muscles do explosive push ups work

They target chest, shoulders, triceps, and core.

Are plyometrics safe for beginners

Yes if you start with controlled movements and proper warm up.

How long before results appear

Most beginners notice improved strength and coordination within 3–4 weeks.

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Final Thoughts

If you want more power, speed, and strength without long gym workouts, upper body plyometrics are a smart option.

Start with beginner movements like plyometric push ups and gradually increase intensity.

Consistency matters more than intensity.

Even 10 to 15 minutes a few times per week can improve strength and athletic performance.