Sometimes you need a kick in the chest, so to speak. Maybe your bench press weight hasn’t gone up in what seems like forever, and the bar feels as heavy as a baby elephant in your hands. It’s time for you to get explosive.

Explosive plyometric moves force your body to trigger fast-twitch muscle fibers—important because those fibers have the greatest potential for real strength gains. This move, the plyo push-up, will help train those fibers to produce a great amount of force in a very short period.

Via-Calisthenics & Weight training