Plyometric exercise involves a slow lengthening of a muscle, followed by an immediate, fast contraction. You end up with an explosive movement that closely resembles an action performed in a sport. This type of training is often called sport-specific for that reason. You can work every major muscle in your upper body with plyometric exercises.
Pectorals
Your pectorals run across your chest to your armpit area. These muscles are activated when you move your upper arm toward the mid-line of your body and when you shrug your shoulders in a forward direction. A plyometric push-up works these muscles. Plyometric bench presses, in which you quickly push the bar up and slowly lower it, also work your pecs.
Triceps
Your triceps are in the back of your upper arms and are activated when you bend your elbow to straighten your arm. Numerous upper-body plyometric exercises work your triceps, such as plyometric push-ups, bench presses and overhead medicine ball throws.
Latissimus Dorsi
The latissimus dorsi is a large muscle that runs at an angle from your lower back to the bottom of your shoulder blade on each side. You work your "lats" any time you pull something toward your middle or upper body. You can exercise these muscles with a plyometric pull-up.
Core
The rectus abdominis, obliques and erector spinae are all parts of your core muscle groups. These muscles get worked in numerous upper-body plyometric exercises, such as medicine ball slams, overhead throws, side throws and behind-the-back tosses. The rectus abdominis is a large muscle found in the center of your stomach. Your obliques run along the sides of your stomach and mainly are targeted with rotational movements. The erector spinae runs down your spinal column to your lower back. Your core muscles all contract to keep your spine stable and generate force.
Rhomboids
The rhomboids minor and major sit between your shoulder blades. Exercises that cause you to squeeze your shoulder blades together, such as plyometric pull-ups and push-ups, cause you to work these muscles.
Deltoids
The anterior, medial and posterior deltoids give your shoulders a round appearance. All three of these muscles get worked with exercises that cause you to move your arms above your head, sideways or up in front of your body. The anterior delts sit on the front of your shoulders. The medial delts are on the sides and the posterior delts are on the backs of your shoulders.
Biceps
Your biceps muscles are in the fronts of your upper arms. You work them during elbow flexion, when you bend your elbow and reduce the angle between your forearm and upper arm. Plyometric pull-ups work your biceps, but you get a greater effect if you do chin-ups with your palms facing your body.
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