There is a misconception that a Crossfit plyo box is only good for the legs. After all, box jumps are the most popular exercises for this type of equipment. They are effective in strengthening the legs and boosting vertical reach. If you are trying to dunk for basketball, block for volleyball, or head the ball for soccer, then you will definitely benefit from box jumps. But those aren’t all that you can do. Most sports demand a strong upper body as well. These versatile boxes can be used to toughen up your arms, back, and core if you do the right exercise for them.

Plyo Push-up

You can do this two ways. Beginners will find it easier to start with their legs on the ground and their hands on the box. Begin in the plank position with your body straight from head to heel. Dip slowly keeping your form until your chest almost touches the box. Move back up until you reach your starting position and count one rep. For those who need more challenge, you can flip this exercise by putting your hands on the ground and your feet on the plyo box. Now your arms will feel heavier resistance.

Triceps Dip

Make sure that your box is high enough for this exercise. Sit on it with your feet together and your legs extending forward. Place your hands to your side, palms resting on the top and the fingers grabbing the front of the box. Slowly push your body forward until only your hands and feet are supporting your weight. Bend your elbows as you let your body drop until your arms form a right angle. Push with your palms and straighten your arms. Breathe and repeat the rep while feeling the burn on your triceps.

Rotating Plank

This is a fun and challenging version of the common plank. A lot of people find planks boring because you simply hold your position for increasing periods of time. Incorporating movement can help them do this exercise with more energy. For example, they can place their feet on the top of the box while their hands are on the ground. Instead of maintaining this plank positing, they can rotate 360 degrees across the box like a clock. They might go clockwise then counterclockwise before counting one rep.

Adjust these exercises according to your current fitness level to get the most benefits from a crossfit plyo box.