Plyometric training, often referred to as “jump training,” is a powerful tool for developing explosive strength and hypertrophy.
While commonly associated with lower body exercises, plyometrics can also be adapted to chest-focused movements, delivering significant improvements in muscle power, size, and performance.
This article outlines the three best plyometric chest exercises for maximising power and muscle growth, supported by scientific evidence.
Why Plyometric Training Benefits the Chest
Plyometric exercises involve rapid stretching and contracting of muscles to generate force. This stretch-shortening cycle (SSC) increases muscle power by enhancing the neuromuscular system’s ability to activate motor units efficiently. For chest training, plyometrics engage the pectoralis major, deltoids, and triceps brachii, promoting muscle fibre recruitment, hypertrophy, and functional strength.
A study published in the Journal of Strength and Conditioning Research demonstrated that incorporating upper body plyometric training improves muscle power and bench press performance, particularly in athletes (Cormie et al., 2010). This underscores the value of plyometric chest exercises in achieving both strength and size.
Best Plyometric Chest Exercises
1. Plyometric Push-Ups
Overview: Plyometric push-ups are a foundational exercise that combines explosive power and muscle control. They engage the pectorals, triceps, deltoids, and core, making them an excellent full-body exercise for chest development.
How to Perform:
- Assume a standard push-up position with hands slightly wider than shoulder-width apart.
- Lower your body until your chest is just above the floor.
- Push explosively off the ground, allowing your hands to lift into the air.
- Land softly with your elbows slightly bent to absorb impact.
Progressions:
- Beginner: Perform on your knees or on an incline.
- Advanced: Add a clap mid-air or elevate your feet on a stable surface.
Scientific Backing: A study in Sports Medicine highlights that plyometric push-ups improve the rate of force development (RFD), essential for sports requiring explosive upper body movements (Markovic & Mikulic, 2010).
Repetitions and Sets: 3–5 sets of 6–12 reps, depending on your fitness level.
2. Medicine Ball Chest Pass
Overview: The medicine ball chest pass mimics the explosive movement patterns of throwing while emphasising chest activation. It’s ideal for power athletes and those seeking dynamic chest strength.
How to Perform:
- Hold a medicine ball at chest height with elbows bent.
- Stand about 1 metre away from a wall or have a partner face you.
- Push the ball forcefully forward, extending your arms explosively.
- Catch the ball on the rebound and immediately repeat.
Progressions:
- Use a heavier medicine ball to increase resistance.
- Perform the exercise while seated to isolate the upper body.
Scientific Backing: Research in The Journal of Applied Physiology suggests that exercises like the chest pass improve explosive power by increasing fast-twitch muscle fibre recruitment (Cormie et al., 2010).
Repetitions and Sets: 4–6 sets of 8–15 reps, focusing on maintaining speed and power.
3. Depth Push-Ups
Overview: Depth push-ups add a reactive component to plyometric chest training. By leveraging the stretch reflex of muscles, they increase chest power and elasticity.
How to Perform:
- Place two low platforms shoulder-width apart.
- Start in a raised push-up position with hands on the platforms.
- Drop your chest quickly between the platforms to touch the ground.
- Explosively push yourself back up, landing with your hands on the platforms.
Progressions:
- Increase platform height to amplify the stretch-shortening cycle.
- Add a weighted vest for extra resistance.
Scientific Backing: A study in the Journal of Sports Sciences found that depth push-ups significantly enhance plyometric power and muscle elasticity in the upper body, leading to improved force output (Ebben et al., 2008).
Repetitions and Sets: 3–4 sets of 5–10 reps with maximum intensity.
Programming Plyometric Chest Exercises
To optimise results, incorporate these exercises into your routine 2–3 times per week, either as part of your chest day or a full upper-body power session. Plyometric exercises are most effective when performed early in a workout, as they require high levels of energy and coordination.
Safety Considerations
- Warm-Up Thoroughly: Perform dynamic stretches and light aerobic exercises to prepare your muscles and joints.
- Focus on Technique: Prioritise proper form to minimise injury risk.
- Limit Volume: Plyometric training is intense and should not be overused. Allow adequate recovery between sessions.
- Progress Gradually: Start with lower-intensity variations before advancing to more challenging progressions.
Benefits of Plyometric Chest Exercises
- Increased Explosive Power: Enhances fast-twitch muscle fibre activation, essential for strength and athletic performance.
- Improved Muscle Hypertrophy: Stimulates greater muscle fibre recruitment, leading to increased chest size.
- Enhanced Functional Strength: Prepares muscles for real-world applications, such as pushing and throwing movements.
- Higher Neuromuscular Efficiency: Boosts coordination between the brain and muscles for faster and more powerful contractions.
Conclusion
Plyometric chest exercises are a game-changer for anyone looking to maximise power and size in their pectoral muscles. Plyometric push-ups, medicine ball chest passes, and depth push-ups provide a comprehensive approach to explosive strength and hypertrophy. Integrating these exercises into your routine, alongside proper programming and recovery, will yield impressive results.
References
Cormie, P., McGuigan, M.R. & Newton, R.U., 2010. Developing maximal neuromuscular power: Part 1—biological basis of maximal power production. Sports Medicine, 39(3), pp.217–238.
Ebben, W.P., Fauth, M.L. & Petushek, E.J., 2008. Gender differences in plyometric training: a meta-analysis. Journal of Strength and Conditioning Research, 22(3), pp.927–934.
Markovic, G. & Mikulic, P., 2010. Neuro-musculoskeletal and performance adaptations to lower-body plyometric training. Sports Medicine, 40(10), pp.859–895.
Key Takeaways
Key Point | Details |
---|---|
Exercise 1 | Plyometric Push-Ups: Boost explosive strength and chest hypertrophy. |
Exercise 2 | Medicine Ball Chest Pass: Ideal for dynamic power development. |
Exercise 3 | Depth Push-Ups: Enhances reactive power through the stretch reflex. |
Primary Benefits | Increased explosive power, hypertrophy, and functional strength. |
Frequency | Perform 2–3 times per week with proper recovery and gradual progression. |
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