Also known as: plyometric push-up to dip, push-up to dip combo, parallettes plyo dip, explosive pushup dip

What is Plyo Push Up To Dips?

Plyo Push Up To Dips is a dynamic calisthenics combo that links explosive push-ups on parallettes with forward-leg dips, primarily targeting triceps, chest and core. It’s an easy-level movement suitable for beginners improving upper-body strength, shoulder stability and explosive coordination.

How to Do Plyo Push Up To Dips

  1. Set start position: Place hands on parallettes shoulder-width, feet together. Tuck tailbone into a posterior pelvic tilt and brace your core to remove any lumbar arch.
  2. Lower with control: Bend elbows kept close to sides and lower chest to parallettes level, maintaining tension and controlled descent without collapsing the shoulders.
  3. Explode upward: Drive through palms and exhale as you push up explosively, using momentum to swing legs forward into a straight-leg position in front.
  4. Perform the dip: Keep core engaged and shoulders down as you bend elbows into a dip, lowering until elbows reach about 90 degrees or hips near the ground.
  5. Return and reset: Push back up through palms while moving legs back to start, land softly, reset scapular position and pelvic tuck before repeating.

Muscle Groups

Triceps, Chest, Core, Shoulders, Trapezius, Back

Description

Start in a push up position with your arms on parallettes. Keep your feet together. Engage your core by assuming a Posterior Pelvic Tilt (tuck your tailbone, eliminate any arch in your back).

Now begin bending your elbows, and keeping them tucked in to your sides. Lower your chest to the level of your parallettes, maintaining tension throughout the movement. Then push up, exhaling on the way.

Once you reached starting position, while keeping the grip on parallettes, jump and push your legs forward so they are straight in front of you.

Start the dip movement by bending your elbows. Remember to keep your core engaged throughout the movement. Lower yourself until your arms are bent 90 degrees or you are almost touching the ground with your bottom. Push yourself back up and while jumping with your legs, move them back to starting position.

Repeat for the required amount of repetitions.
Movement Group: Push
Equipment: Parallettes

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Plyo Push Up To Dips?

This combo builds triceps, chest, shoulder and core strength while improving explosive upper-body power and shoulder stability. It also enhances coordination and conditioning, making it useful for sport-specific power work and efficient upper-body conditioning.

What common mistakes should I avoid when doing this exercise?

Avoid flaring elbows, losing the posterior pelvic tilt, letting the shoulders collapse, and uncontrolled landings. Rushing the movement or using excessive range without stability increases injury risk—prioritize form and controlled tempo.

How can I progress or regress Plyo Push Up To Dips?

Regress with incline push-ups to bench dips, assisted dips, or remove the plyo (standard push-up to dip). Progress by adding weight, increasing plyo height, using rings, or raising tempo once strict form is consistent.