How many reps of the lateral plyo push-up should you do when you are new to the exercise?

Work 3 sets of 4 to 6 total reps split evenly across both directions, resting close to 2 minutes between sets. Add reps only once the travel looks smooth and even both ways, not just to one side.

How do you make the lateral plyo push-up easier or harder?

To make it easier, use a lower step or plate, or practice the sideways travel as a slow step-and-lower before adding the explosive push. To make it harder, raise the step slightly or add a small clap after clearing it.

What is the lateral plyo push-up good for and when should you skip it?

It adds lateral coordination to plyometric pressing power, useful for athletes already comfortable with clap and box push-up variations. It is a poor choice before a standard plyo push-up is solid, and a poor choice with wrist or shoulder issues, since the uneven hand positions load each side differently.

Advanced

Lateral Plyo Push-Up

This adds a lateral projection to the plyo push-up, making the chest and triceps push the body up and across while the trunk stabilizes the side-to-side travel. The uneven start over a step also loads each arm differently, building reactive strength and coordination. Save it for athletes comfortable with clap and box push-ups.

Equipment: Box, Plate
Body part: Chest, Triceps
Type: Plyometric
Browse by muscle: Pectoralis Major Sternocostal
Browse by movement: Horizontal Press

How to do it

1
Place a low step or plate on the floor and start with one hand on it, one on the floor.
2
Set a rigid plank with feet wide for a stable base.
3
Lower under control, keeping the hips square despite the uneven hands.
4
Push up explosively and travel sideways so both hands shift across the step.
5
Land softly with the hand positions now mirrored and elbows absorbing the impact.
6
Rebound and repeat back the other direction for even reps.

Tips

Keep the core locked so the hips do not twist as you cross the step.
Push up and slightly across, not just up, to clear the hands over the step.
Use a low step first; height and speed can grow once the travel is smooth.

Variations

Common mistakes

The hips twist as the hands cross the step instead of staying square, turning a lateral press into a rotational one.
Pushing straight up without any sideways drive leaves a hand short of clearing the step, catching it wrong on the way down.
A tall step or plate used before the sideways travel is smooth adds height and speed the coordination is not ready for yet.
Landing with the hands still uneven, one still reaching for the step, absorbs the impact unevenly across the two elbows.

Frequently asked

How many reps of the lateral plyo push-up should you do when you are new to the exercise?: Work 3 sets of 4 to 6 total reps split evenly across both directions, resting close to 2 minutes between sets. Add reps only once the travel looks smooth and even both ways, not just to one side.
How do you make the lateral plyo push-up easier or harder?: To make it easier, use a lower step or plate, or practice the sideways travel as a slow step-and-lower before adding the explosive push. To make it harder, raise the step slightly or add a small clap after clearing it.
What is the lateral plyo push-up good for and when should you skip it?: It adds lateral coordination to plyometric pressing power, useful for athletes already comfortable with clap and box push-up variations. It is a poor choice before a standard plyo push-up is solid, and a poor choice with wrist or shoulder issues, since the uneven hand positions load each side differently.

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