5 Best Upper Body Plyometric Workouts for Explosive Strength

What Are Upper Body Plyometric Workouts?

Upper-body plyometric workouts are a type of exercise that uses quick and powerful movements. The goal is to build explosive strength and speed. You may already know plyometrics from leg moves like box jumps or depth jumps, but these exercises can be just as helpful for your arms, shoulders, chest, and back.

Plyometric exercises involve movements where your muscles stretch quickly and then contract fast, helping you generate more force. This is great for sports, everyday activities, and overall body strength.

Why You Should Try Upper Body Plyometrics

Let’s talk about the big benefits of upper-body plyometric workouts:

1. Build Explosive Power

These workouts help your muscles learn how to move faster and with more force. Over time, you’ll be able to throw things like balls harder, punch or push faster, and move your upper body with more energy during sports or daily tasks.

2. Strengthen All Muscle Groups

Upper-body plyometric exercises work many muscles at the same time. They help you build strength in your chest, shoulders, arms, and even your back, making your whole upper body stronger and more powerful.

3. Improve Coordination and Balance

Plyometric movements teach your body how to work better together. They help your arms, eyes, and brain stay in sync, so you can move smoothly, stay balanced, and react more quickly in everyday situations.

4. Short and Effective

You don’t have to spend a long time working out to see results. Just a few minutes of plyometric exercises can give your body a strong workout and help you improve fast without needing long gym sessions.

Best Upper Body Plyometric Workouts to Try TodayHere are some easy but powerful upper-body plyometric exercises to get you started:

1. Medicine Ball Chest Pass

Hold a medicine ball chest high with both hands. Stand with feet shoulder-width apart. Push the ball forward hard, like you’re doing a bench press, and throw the ball straight to a partner or a wall.

Focus Tip: Keep your arms extended and use your chest and shoulders.

2. Plyometric Push-Ups

Get into a push-up position. Lower your chest, then push up fast so your hands leave the floor. Catch yourself and do it again.

Focus Tip: If it’s too hard, start on your knees.

3. Clap Push-Ups

A step up from plyometric push-ups, these are an advanced exercise. After pushing off the ground, clap your hands quickly before landing back in the push-up position.

Safety Tip: Keep your landing soft and controlled.

4. Overhead Medicine Ball Slams

Hold a medicine ball high over your head and slam it to the ground as hard as you can. Pick it up and repeat.

Bonus: Great for stress relief!

5. Chest Pass Against a Wall

Stand a few feet from a wall. Hold the medicine ball at your chest. Use your arms and chest to do a quick chest pass against the wall.

Fitness Hack: Use a soft ball indoors to protect your walls.

Training Tips for Safe and Effective Plyometrics

To get the most out of your plyometrics training, follow these smart tips:

• Warm up first: Always stretch and do a light warm-up to avoid injuries.
• Start slow: Focus on good form before doing fast, high reps.
• Rest between sets: Give your muscles time to recover.
• Use proper gear: A medicine ball, yoga mat, and soft surface help protect your joints.
• Track your progress: With MyFitnessCoach, you can log each workout and adjust based on your fitness level.

Need help building a full workout plan? Our app gives you training programs customized to your goals!

Combining Plyometrics with Strength Training

You can mix plyometric exercises with strength training to get even better results. Try doing a set of bench press, followed by medicine ball throws. This combo builds power and control.

Example Routine:

• Bench Press – 3 sets of 8 reps
• Chest Pass – 3 sets of 10 throws
• Overhead Slam – 3 sets of 12 reps
• Clap Push-Up – 2 sets of 5 reps

Don’t forget to log it all in MyFitnessCoach. You can even connect your wearable device for full fitness tracking.

Upper Body Plyometric Workouts and Sports Performance

Many athletes use upper-body plyometric workouts to stay sharp and strong. These exercises help in sports like basketball, tennis, baseball, and swimming. They improve reaction time, throwing strength, and power.

Even if you're not an athlete, these workouts help you move better in your daily life. From lifting boxes to reaching for something on a shelf, they improve function and flexibility.

Using MyFitnessCoach to Level Up Your Plyometric Routine

MyFitnessCoach is more than just a regular fitness app. It’s an all-in-one fitness app designed for real results. You’ll get:

Workout Logger – Track every plyometric and strength move

Customized Workout Plans – Tailored to your fitness level

Prehab Rehab Workouts – Prevent injuries while training

Build Your Own Workout – Create the perfect plyo plan

Nutrition and Diet Plans – Fuel your workouts right

Yoga, Pilates & Meditation – Stretch and recover

Wearable Syncing – Get real-time fitness stats

Final Thoughts

Upper-body plyometric workouts are a great way to add excitement and results to your fitness journey. They’re fast, powerful, and work many parts of your body at once. Whether you want to boost your sports performance or just feel stronger, these exercises can help.

If you’re ready to take your training to the next level, try MyFitnessCoach. It’s easy to use, full of helpful features, and works for everyone—from beginners to advanced athletes.

Download MyFitnessCoach now and start your journey to a stronger, faster, and more explosive upper body!