Vibration Plate Pushup
Push-up with hands on a vibration plate — adds neuromuscular stimulus to the standard push-up.
Level: Foundation
Primary: Chest
Secondary: Shoulder Triceps
Movement: Compound
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Vibration Plate
Sports: Football Gymnastics MMA Wrestling
Target muscles
The chest, shoulders, and triceps drive the push-up. The trunk braces. The vibration adds continuous stimulus.
How to perform
Setup
Place hands on the vibration plate. Extend legs into a push-up position.
Execution
Lower the chest toward the plate, keeping the body straight. Press back up to full arm extension.
Common mistakes
- Sagging hips.
- Elbows flaring wide.
- Cutting the range.
- Body piking up.
- Soft trunk.
Progressions and regressions
Regress to incline push-ups. To progress, decline push-ups, add weight.
Programming notes
Push-up variant. 3 sets of 8-15 reps, twice a week.
