Depth Plyometric Push-Up

Also written as NAT Plyo depth push ups, Depth push ups

Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.

What it trains

pectoralis major

Also: triceps brachii, anterior deltoid, core

Equipment

bodyweight, two low boxes or plates

Setup

Set two low, stable boxes or plates slightly wider than shoulder width.
Start with the hands on top of the boxes in a push-up position.

Execution

1.Drop the hands off the boxes to the floor between them, absorbing the landing.
2.Reverse immediately and press explosively back up onto the boxes.
3.Reset and repeat, treating each rep as a separate maximal effort.

Breathing

Reset the breath between reps.

Form cues

Minimise the time spent on the floor.
Absorb through the elbows, then reverse fast.
Keep the body rigid — the trunk must not buckle on landing.

Common mistakes

Using boxes that are too tall for your current strength.
Collapsing at the bottom instead of rebounding.
Using unstable boxes that shift on landing.

Safety

This is one of the highest-impact movements in the program. Use low, stable surfaces, keep the volume as prescribed, and stop the set the moment the rebound disappears.
A commonly cited NSCA readiness standard for upper-body plyometrics is being able to press 60% of your bodyweight for 5 bench press repetitions in 5 seconds. Build that base before adding volume here.
High-intensity plyometrics are generally limited to about two sessions per week; the program's NAT days already sit within that.