Most people do plyo wrong. Mainly, they forget that they need to absorb the shock on the landing. That's where many of the benefits come from. Plyometric push-ups activate the fast-twitch fibers in your chest, shoulders, and triceps.
To perform the depth plyo push-up, you're going to start from a higher position, land lower, then project yourself as forcefully as possibly.
- Set up a couple of short boxes or stacks of plates. Make sure you have room to place your hands correctly in the landing position. Start with your hands on the plates.
- Drop to the floor, catching yourself in a 90 degree elbow position. Immediately explode back the plates.
- When you land on the plates, pause and reset on every rep.