{"id":47042,"date":"2022-11-02T23:55:22","date_gmt":"2022-11-02T23:55:22","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47042"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"upper-body-plyometric-exercises","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/","title":{"rendered":"Upper Body Plyometric Exercises: The Ultimate Guide To Gaining Explosive Power"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#What_Are_Plyometric_Exercises\" >What Are Plyometric Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Who_Needs_Plyometric_Exercises_For_The_Upper_Body\" >Who Needs Plyometric Exercises For The Upper Body?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#De-Loading_From_Training\" >De-Loading From Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Addressing_Muscle_Imbalances\" >Addressing Muscle Imbalances<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Improving_Posture\" >Improving Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Improving_Functional_Strength\" >Improving Functional Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Breaking_Monotony_In_Your_Workout_Routine\" >Breaking Monotony In Your Workout Routine<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Upper_Body_Plyometric_Exercises_For_Beginners\" >Upper Body Plyometric Exercises For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Kneeling_Overhead_Throw\" >Kneeling Overhead Throw<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Kneeling_Chest_Pass\" >Kneeling Chest Pass<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Half-Kneeling_Lateral_Throw\" >Half-Kneeling Lateral Throw<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Battle_Rope_Waves\" >Battle Rope Waves<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Kneeling_Plyometric_Push-Up\" >Kneeling Plyometric Push-Up<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Upper_Body_Plyometric_Exercises_For_Intermediates\" >Upper Body Plyometric Exercises For Intermediates<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Standing_Overhead_Slam\" >Standing Overhead Slam<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Depth_Push-Ups\" >Depth Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Plyometric_Pull-Ups\" >Plyometric Pull-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Sit-Up_And_Pass\" >Sit-Up And Pass<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Upper_Body_Plyometric_Exercises_For_Advanced\" >Upper Body Plyometric Exercises For Advanced<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Feet_Elevated_Plyo_Push-Ups\" >Feet Elevated Plyo Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Double_Clap_Push_Ups\" >Double Clap Push Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#Overhead_Throw_With_Step\" >Overhead Throw With Step<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Explosive power is the key to success in many <a href=\"https:\/\/betterme.world\/articles\/how-to-improve-grip-strength\/\">sports<\/a>. From football and basketball, to baseball and hockey, athletes who can generate more power have a clear advantage over their opponents. <\/span><span style=\"font-weight: 400;\">It&#8217;s not only athletes who benefit from explosive power though. Anyone who wants to improve their performance in the gym or in everyday life can benefit from plyometric exercises. <\/span><span style=\"font-weight: 400;\">And while plyometric training has traditionally been associated with lower-body exercises like jump squats and box jumps, there are actually a number of upper-body plyometric exercises that can help you develop more power and explosiveness. <\/span><span style=\"font-weight: 400;\">In this guide, we\u2019ll cover everything you need to know about upper-body plyometric exercises, including how to do them, what benefits they offer, and a few key considerations to keep in mind.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Body_Plyometric_Exercises\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Body_Plyometric_Exercises\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Plyometric_Exercises\"><\/span><strong>What Are Plyometric Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Plyometric exercises are a type of <a href=\"https:\/\/betterme.world\/articles\/jump-workout\/\">high-intensity training<\/a> that uses quick, powerful movements to build muscle and improve athletic performance. These exercises are often used by athletes to improve their explosive power and speed (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plyometric training is based on the principle of eccentric contractions. Eccentric contractions are when your muscles lengthen as they contract. For example, when you lower yourself into a squat, your quads and glutes eccentrically contract to control your descent.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plyometric exercises take advantage of this type of contraction by using it to create explosive power. When done correctly, plyometric exercises can help improve your speed, strength, and jumping ability (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A common misconception is that plyometrics are all about jumping for the legs only. However, there are actually many types of plyometric exercises that work the arms and upper body as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Actually, they work in a similar way to leg exercises, using the eccentric contraction of the muscles to create explosive power. They improve your <a href=\"https:\/\/betterme.world\/articles\/cardio-workouts-at-home\/\">speed, strength<\/a>, and power in the same way.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plyometric exercises are a great way to improve your athletic performance and build muscle. However, they are also very demanding on your body and should be done with caution. Many things can go wrong if you do not follow proper form and technique.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/plyometric-jumping\/\"><i>Plyometric Jumping: Why And How It Works<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Body_Plyometric_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32601 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1024x576.jpg\" alt=\"upper body plyometric exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Needs_Plyometric_Exercises_For_The_Upper_Body\"><\/span><strong>Who Needs Plyometric Exercises For The Upper Body?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Everyone can benefit from adding <a href=\"https:\/\/betterme.world\/articles\/saq-training\/\">plyometric exercises<\/a> to their workout routine. You don\u2019t need to be an athlete to reap the benefits of these exercises. That said, upper-body plyometric exercises can come in handy for those with the following goals:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"De-Loading_From_Training\"><\/span><strong>De-Loading From Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A de-load period is a time when you take a break from your normal training routine. This can be for a variety of reasons, such as an injury, burnout, or just to give your body a rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During a deload period, it\u2019s important to still keep your body active so you don\u2019t lose any of the progress you\u2019ve made. This is where upper-body plyometric exercises come in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They provide an effective way to keep your body active and maintain your explosive power without putting too much stress on your joints.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Addressing_Muscle_Imbalances\"><\/span><strong>Addressing Muscle Imbalances<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscle imbalances are very common, especially among athletes. These imbalances can lead to injuries and impair your performance (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/353086617_Occurrence_of_Muscle_Imbalance_and_Risk_of_Injuries_in_Athletes_using_Overhead_Movements_A_Systematic_Review\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Upper-body plyometric <a href=\"https:\/\/betterme.world\/articles\/bodyweight-bicep-exercise\/\">exercises<\/a> can help address muscle imbalances by targeting specific muscle groups that may be weak or underdeveloped. This helps to build a more balanced and symmetrical physique (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5721183\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improving_Posture\"><\/span><strong>Improving Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Poor posture is a common problem that can lead to a variety of health issues, such as back pain and joint problems (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/3-surprising-risks-of-poor-posture#:~:text=While%20back%20and%20neck%20conditions,jaw%20alignment%2C%22%20Markowski%20says.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Upper-body plyometric exercises can help improve your posture by strengthening the muscles in your upper back and shoulders. This helps to pull your shoulders back and down, improving your overall posture (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Body_Plyometric_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32261 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502-1024x576.png\" alt=\"upper body plyometric exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4502.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improving_Functional_Strength\"><\/span><strong>Improving Functional Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Functional strength is the type of strength that allows you to perform everyday tasks with ease. This is different from aesthetic strength, which is the type of strength that helps you lift heavy weights in the gym.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While both types of strength are important, functional strength is more beneficial for most people. That\u2019s because it helps you in your everyday life, whether you\u2019re carrying groceries or chasing after a bus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Upper-body plyometric <a href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/\">exercises<\/a> can help improve your functional strength by training your muscles to work together in a coordinated way. This helps to improve your balance, coordination, and stability, making everyday tasks easier (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4637913\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Breaking_Monotony_In_Your_Workout_Routine\"><\/span><strong>Breaking Monotony In Your Workout Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re someone who gets bored easily, then you know how important it is to mix things up in your workout routine. Otherwise, you\u2019ll quickly lose motivation and stop seeing results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Upper-body plyometric exercises can help break the monotony of your workout routine by adding a new and challenging element. This can help to reignite your passion for working out and help you stick with it in the long run.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Body_Plyometric_Exercises\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Body_Plyometric_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32260 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4503-1024x576.png\" alt=\"upper body plyometric exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4503.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4503-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4503.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4503.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upper_Body_Plyometric_Exercises_For_Beginners\"><\/span><strong>Upper Body Plyometric Exercises For Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Beginners focus on developing proper form and technique before adding any weight. This helps to prevent injuries and ensures you\u2019re getting the most out of the <a href=\"https:\/\/betterme.world\/articles\/movement-training\/\">exercises<\/a>. They prepare their bodies for the more demanding exercises that come later.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kneeling for these exercises recruits more stabilizer muscles than being in the standing position. It specifically calls on core muscles to power the movement. Core engagement also helps with balance, an important ingredient in all plyometric exercises.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kneeling_Overhead_Throw\"><\/span><strong>Kneeling Overhead Throw<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The overhead throw engages the <a href=\"https:\/\/betterme.world\/articles\/prehab-exercises\/\">shoulders<\/a>, triceps, and core. It also helps develop rotational power in the hips and trunk.<\/span><\/p>\n<p><b>How to execute the exercise:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assume a kneeling position with your back straight, feet hip-width apart, and knees bent at 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a medicine ball with both hands overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, slam the ball in front of you as hard as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Catch the ball and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Kneeling_Chest_Pass\"><\/span><strong>Kneeling Chest Pass<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The chest pass recruits the muscles in the chest, shoulders, and triceps. It also helps develop power in the hips and trunk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to execute the exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assume a kneeling position with your back straight, feet hip-width apart, and knees bent at 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a medicine ball at chest level with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, explosively throw the ball straight ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Catch the ball and repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Body_Plyometric_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32253 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4525-1024x576.png\" alt=\"upper body plyometric exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4525.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4525-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4525.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4525-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4525.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Half-Kneeling_Lateral_Throw\"><\/span><strong>Half-Kneeling Lateral Throw<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The half-kneeling lateral throw engages the muscles in the shoulders, obliques, and core. It also helps develop power in the hips.<\/span><\/p>\n<p><b>How to execute the exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next to a wall, in a sideways position assume a half-kneeling stance with your back straight, feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One knee should be bent at 90 degrees and placed on the ground. The other leg should be positioned in front of you with the knee bent at 90 degrees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a medicine ball at chest level with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, rotate your torso slightly away from the wall then turn and explosively throw the ball laterally against the wall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As soon as the ball hits the wall, catch it and repeat. Be sure to catch the ball with both hands. Perform the specified number of reps then switch sides and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Battle_Rope_Waves\"><\/span><strong>Battle Rope Waves<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The battle rope wave is a great exercise for the shoulders, arms, and core. It involves the use of large muscles and can be performed at a high intensity, making it great for burning calories.<\/span><\/p>\n<p><b>How to execute the exercise:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and hold an end of the rope in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, raise your arms so that they\u2019re parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From here, rapidly move your arms up and down, creating waves in the rope.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue for the specified amount of time.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/plyometric-exercises-for-speed\/\"><i>Plyometric Exercises For Speed: 7 Moves To Help You Run Faster<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Body_Plyometric_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32234 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568-1024x576.png\" alt=\"upper body plyometric exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kneeling_Plyometric_Push-Up\"><\/span><strong>Kneeling Plyometric Push-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The push-up is a great exercise for the chest, shoulders, and triceps. Adding the plyometric element increases the intensity and makes it an arm and core exercise.<\/span><\/p>\n<p><b>How to execute the exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on the ground and place your hands on the ground, slightly wider than shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, lower your body until your chest nearly touches the ground then explosively push-up, propelling your hands off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you reach the top of the push-up, clap your hands together before placing them back on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body back to the starting position and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upper_Body_Plyometric_Exercises_For_Intermediates\"><\/span><strong>Upper Body Plyometric Exercises For Intermediates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">After mastering the beginner exercises, you can move on to more challenging exercises that will help you build even more power. These exercises are a bit more advanced and should only be done when you notice advancements in your strength and power.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Standing_Overhead_Slam\"><\/span><strong>Standing Overhead Slam<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The overhead slam is a great exercise for the shoulders, triceps, and core. It also helps develop power in the hips and trunk. When performed standing, it&#8217;s more challenging and puts more emphasis on strength and stability.<\/span><\/p>\n<p><b>How to execute the exercise:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and hold a medicine ball with both hands overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, slam the ball in front of you as hard as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Catch the ball and repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Body_Plyometric_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32188 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476-1024x576.png\" alt=\"upper body plyometric exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4476.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Depth_Push-Ups\"><\/span><strong>Depth Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Depth push-ups are a great exercise for the chest, shoulders, and triceps. They&#8217;re more challenging than regular push-ups and help develop explosive power.<\/span><\/p>\n<p><b>How to execute the exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set up two elevated surfaces that are roughly shoulder-width apart. These can be small boxes, dumbbells, or weight plates.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the elevated surfaces and lower your body until your chest nearly touches the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, explosively push-up, propelling your hands off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you reach the top of the push-up, clap your hands together before placing them back on the surfaces.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body back to the starting position and repeat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to land with bent elbows to help absorb the impact.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Plyometric_Pull-Ups\"><\/span><strong>Plyometric Pull-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plyometric pull-ups are a great exercise for the back, biceps, and core. They help develop explosive power in the muscles used for pulling.<\/span><\/p>\n<p><strong>How to execute the exercise:<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a pull-up bar with an overhand, shoulder-width grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from the bar with your legs crossed behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, explosively pull yourself up until your chin is over the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back to the starting position and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can also perform this exercise with an underhand grip or with one hand.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sit-Up_And_Pass\"><\/span><strong>Sit-Up And Pass<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The sit-up and pass is a great exercise for the abs and core. It must be done in pairs as you pass the ball to each other.<\/span><\/p>\n<p><b>How to execute the exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the ground facing each other with your knees bent and feet on the ground. Your trunk should be at a 45-degree angle to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a medicine ball with both hands and pass it to your partner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you catch the ball, quickly sit up and pass the ball back to your partner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie back down and repeat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged throughout the exercise.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Body_Plyometric_Exercises\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Body_Plyometric_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32170 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600-1024x576.png\" alt=\"upper body plyometric exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4600.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upper_Body_Plyometric_Exercises_For_Advanced\"><\/span><strong>Upper Body Plyometric Exercises For Advanced<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Those who&#8217;ve been performing plyometric exercises for a while and have developed a good amount of power and strength can move on to these advanced exercises. They&#8217;re more challenging and put more emphasis on dynamic movement and coordination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There will be a greater load on the muscles and joints, so make sure to warm up properly before attempting these exercises.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Feet_Elevated_Plyo_Push-Ups\"><\/span><strong>Feet Elevated Plyo Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The feet elevated plyo push-up is a great exercise for the chest, shoulders, and triceps. Elevating the feet increases the range of motion and makes the exercise more challenging.<\/span><\/p>\n<p><b>How to execute the exercise:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your feet on an elevated surface and your hands on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body until your chest nearly touches the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, explosively push-up, propelling your upper body off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you reach the top of the push-up, remove your hands from the ground and clap them together before placing them back on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land with bent elbows to help absorb the impact and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Double_Clap_Push_Ups\"><\/span><strong>Double Clap Push Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you&#8217;ve established great upper body strength through plyometric exercises, you can move on to the double clap push up. This is a more challenging exercise that requires coordination and explosive power.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to execute the exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with your hands on the ground and your feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, explosively push-up, propelling your upper body and hands off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you reach the top of the push-up, clap your hands together twice before placing them back on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land with bent elbows to help absorb the impact and repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Body_Plyometric_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-32150 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4423-1024x576.png\" alt=\"upper body plyometric exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4423.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4423-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4423.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4423.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Overhead_Throw_With_Step\"><\/span><strong>Overhead Throw With Step<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The overhead throw with step is the most advanced of all overthrow variations as it requires coordination and explosive power in the upper and lower body. This exercise is great for the shoulders, chest, abs, and legs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to execute the exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by holding a medicine ball with both hands at chest level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, take a step while simultaneously throwing the ball overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step back as the ball comes down and catch it with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement, throwing the ball overhead as you take a step with the opposite leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For an extra challenge, try to throw the ball higher with each repetition.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Upper body plyometric exercises are a great way to develop explosive power and strength. They&#8217;re also great for building coordination and improving dynamic movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to plyometric exercises, start with the basic exercises and progress to the more advanced exercises as you get stronger. Remember to warm-up properly before attempting any of these exercises.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Upper_Body_Plyometric_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Explosive power is the key to success in many sports. From football and basketball, to baseball and hockey, athletes who can generate more power have a clear advantage over their opponents. It&#8217;s not only athletes who benefit from explosive power though. Anyone who wants to improve their performance in the gym or in everyday life [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":47049,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[122],"class_list":["post-47042","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Upper Body Plyometric Exercises: The Ultimate Guide To Gaining Explosive Power - BetterMe<\/title>\n<meta name=\"description\" content=\"These \u2605 UPPER BODY PLYOMETRIC EXERCISES \u27a4 will help you develop explosive power and strength. They&#039;re also great for building coordination and improving dynamic movement.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Upper Body Plyometric Exercises: The Ultimate Guide To Gaining Explosive Power\" \/>\n<meta property=\"og:description\" content=\"These \u2605 UPPER BODY PLYOMETRIC EXERCISES \u27a4 will help you develop explosive power and strength. They&#039;re also great for building coordination and improving dynamic movement.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1776578111-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1703\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Upper Body Plyometric Exercises: The Ultimate Guide To Gaining Explosive Power\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/\"},\"wordCount\":2393,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1776578111-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Explosive power is the key to success in many <a href=\\\"https:\/\/betterme.world\/articles\/how-to-improve-grip-strength\/\\\">sports<\/a>. From football and basketball, to baseball and hockey, athletes who can generate more power have a clear advantage over their opponents. <\/span><span style=\\\"font-weight: 400;\\\">It's not only athletes who benefit from explosive power though. Anyone who wants to improve their performance in the gym or in everyday life can benefit from plyometric exercises. <\/span><span style=\\\"font-weight: 400;\\\">And while plyometric training has traditionally been associated with lower-body exercises like jump squats and box jumps, there are actually a number of upper-body plyometric exercises that can help you develop more power and explosiveness. <\/span><span style=\\\"font-weight: 400;\\\">In this guide, we\u2019ll cover everything you need to know about upper-body plyometric exercises, including how to do them, what benefits they offer, and a few key considerations to keep in mind.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Plyometric Exercises?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Plyometric exercises are a type of <a href=\\\"https:\/\/betterme.world\/articles\/jump-workout\/\\\">high-intensity training<\/a> that uses quick, powerful movements to build muscle and improve athletic performance. These exercises are often used by athletes to improve their explosive power and speed (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Plyometric training is based on the principle of eccentric contractions. Eccentric contractions are when your muscles lengthen as they contract. For example, when you lower yourself into a squat, your quads and glutes eccentrically contract to control your descent.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Plyometric exercises take advantage of this type ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/\",\"name\":\"Upper Body Plyometric Exercises: The Ultimate Guide To Gaining Explosive Power - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1776578111-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"These \u2605 UPPER BODY PLYOMETRIC EXERCISES \u27a4 will help you develop explosive power and strength. They're also great for building coordination and improving dynamic movement.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1776578111-scaled.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1776578111-scaled.jpg\",\"width\":2560,\"height\":1703},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Upper Body Plyometric Exercises: The Ultimate Guide To Gaining Explosive Power\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\",\"name\":\"Jeremy Mukhwana\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/99c0711e9a3140ac15294fc541b79452\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"caption\":\"Jeremy Mukhwana\"},\"description\":\"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Upper Body Plyometric Exercises: The Ultimate Guide To Gaining Explosive Power - BetterMe","description":"These \u2605 UPPER BODY PLYOMETRIC EXERCISES \u27a4 will help you develop explosive power and strength. They're also great for building coordination and improving dynamic movement.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Upper Body Plyometric Exercises: The Ultimate Guide To Gaining Explosive Power","og_description":"These \u2605 UPPER BODY PLYOMETRIC EXERCISES \u27a4 will help you develop explosive power and strength. They're also great for building coordination and improving dynamic movement.","og_url":"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1703,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1776578111-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"Upper Body Plyometric Exercises: The Ultimate Guide To Gaining Explosive Power","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/"},"wordCount":2393,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1776578111-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Explosive power is the key to success in many <a href=\"https:\/\/betterme.world\/articles\/how-to-improve-grip-strength\/\">sports<\/a>. From football and basketball, to baseball and hockey, athletes who can generate more power have a clear advantage over their opponents. <\/span><span style=\"font-weight: 400;\">It's not only athletes who benefit from explosive power though. Anyone who wants to improve their performance in the gym or in everyday life can benefit from plyometric exercises. <\/span><span style=\"font-weight: 400;\">And while plyometric training has traditionally been associated with lower-body exercises like jump squats and box jumps, there are actually a number of upper-body plyometric exercises that can help you develop more power and explosiveness. <\/span><span style=\"font-weight: 400;\">In this guide, we\u2019ll cover everything you need to know about upper-body plyometric exercises, including how to do them, what benefits they offer, and a few key considerations to keep in mind.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Are Plyometric Exercises?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Plyometric exercises are a type of <a href=\"https:\/\/betterme.world\/articles\/jump-workout\/\">high-intensity training<\/a> that uses quick, powerful movements to build muscle and improve athletic performance. These exercises are often used by athletes to improve their explosive power and speed (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Plyometric training is based on the principle of eccentric contractions. Eccentric contractions are when your muscles lengthen as they contract. For example, when you lower yourself into a squat, your quads and glutes eccentrically contract to control your descent.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Plyometric exercises take advantage of this type ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/","url":"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/","name":"Upper Body Plyometric Exercises: The Ultimate Guide To Gaining Explosive Power - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1776578111-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"These \u2605 UPPER BODY PLYOMETRIC EXERCISES \u27a4 will help you develop explosive power and strength. They're also great for building coordination and improving dynamic movement.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1776578111-scaled.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1776578111-scaled.jpg","width":2560,"height":1703},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/upper-body-plyometric-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Upper Body Plyometric Exercises: The Ultimate Guide To Gaining Explosive Power"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/99c0711e9a3140ac15294fc541b79452","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47042","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=47042"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47042\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/47049"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=47042"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=47042"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=47042"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=47042"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}