UPPER BODY PERFORMANCE
Plyometric Press Ups
Start in a press up position, perform the eccentric portion of the press up as normal but at an accelerated eccentric rate, utilise the initiated stretch shortening cycle within the pectoral muscles and perform a rapid concentric press up action, allowing the hands to leave the floor (this can be performed with or without a clap). Upon landing, absorb the accentuated eccentric force and repeat the explosive concentric action (plyometric press ups is the second exercise in this video).
Accentuated Plyometric Press Ups
An accentuated plyometric press up is performed in the same way as a normal plyometric press up, but with the eccentric forces being accentuated at the point of landing due the athlete starting from a raised position. This raised position involves having each hand placed on top of a raised box, with each box placed either side of the athlete. The movement is initiated with a slight dip, before dropping into the bottom portion of the press up, utilising the stretch shortening cycle, and exploding back up.