Also known as: star push-ups, star pushups, plyo star pushup, explosive star pushup, plyometric star push-ups

What is Push Ups Stars?

Push Ups Stars are a hard plyometric push-up variation that combines explosive presses with lateral jumps. It predominantly targets the triceps, shoulders and core while elevating heart rate. Maintain a braced core and tucked elbows to protect the shoulders throughout each rep.

How to Do Push Ups Stars

  1. Starting position: Begin in a push-up plank with hands shoulder-width, core braced, hips neutral and elbows slightly tucked toward the ribs for stability.
  2. Descend controlled: Lower your chest with scapular control, keeping elbows tucked about 45 degrees and core tight to avoid shoulder strain.
  3. Explode up: Drive forcefully through the palms to explode upward, extending enough to create lift for repositioning hands and feet.
  4. Star jump: Quickly jump hands and feet wider into a star shape, positioning hands just behind shoulders and landing softly with bent knees.
  5. Return and repeat: Bring hands and feet back to the starting plank under control, re-brace the core, then perform the next push-up. Rest as needed.

Muscle Groups

Triceps, Core, Shoulders

Description

Begin by performing a standard Push Up. Maintaining PPT, keeping the elbow tucked and core braced.
As you push up from the bottom explode powerfully and jump, replacing your hands and feet so they are further apart, forming a star shape. Perform another push up, repeat the jump and return to the stand push up. Repeat for repetitions.

Note : In the wider position hands are behind the shoulders, elbows remain tucked, to avoid unnecessary stress through the shoulders. Core remains braced and spine neutral.
Movement Group: Cardio
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Push Ups Stars?

Push Ups Stars build upper-body power and endurance by targeting triceps and shoulders while engaging the core. They also raise heart rate for cardio benefits and improve explosive coordination and shoulder stability when performed with proper form.

What common mistakes should I avoid doing?

Avoid flaring elbows, sagging hips, and uncontrolled landings. Not bracing the core or rushing the descent increases shoulder and lower-back strain. Focus on controlled reps, soft landings and tucked elbows to reduce injury risk.

How can I progress to or regress from Push Ups Stars?

Regress with incline push-ups, knee plyo push-ups, or explosive push-ups without full star jumps. Progress by increasing reps, adding a weighted vest, wider star landings, or moving toward single-arm plyometric variations as strength improves.