Alternating Plyo Pushup (On Cinder Block)

Anything with the word “plyo” in front of it is just a fancy way of talking about explosive movements. Any time you become airborne while doing an exercise, it’s a plyometric exercise. When it comes to plyo-pushups, the objective is to be as explosive as possible and push your body as far away from the ground as you can. The more airtime you get, the easier it’ll be to perform more advanced plyo-pushups, like the clap pushup, the behind-the-back clap and the knee slap pushup.

The alternating plyo pushup on a medicine ball was featured in the training sequence of Rocky VI, and if that isn’t motivating enough, urbanize the exercise and do it on a cinder block. To begin, place your left hand on top of the cinder block and right hand on the floor slightly wider than shoulder-width apart. Lower your body until you feel a slight stretch in your left shoulder and immediately push off, rapidly and explosively. As your right arm straightens and comes off the floor, quickly land your right hand on the block and place your left hand on the ground. Continue the movement by alternating between sides. Be mindful of absorbing the impact during the lowering phase and avoid landing with your elbows extended. Also, avoid landing on your face -– cinder blocks make nasty exfoliators.