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
triceps brachii, pectoralis major
Also: anterior deltoid, core
Equipment
bodyweight
Setup
Start in a diamond push-up position with the hands together under the chest.
Brace the trunk hard.
Execution
1.Lower the chest toward the hands with the elbows tucked.
2.Press explosively so the hands leave the floor.
3.Land softly, re-forming the diamond, and absorb into the next rep.
Breathing
Breathe between reps.
Form cues
Elbows stay close on both the press and the landing.
Re-form the diamond before absorbing the landing.
Stop when the hands stop leaving the floor.
Common mistakes
Landing with the hands apart and the wrists at odd angles.
Flaring the elbows to generate more pop.
Continuing past the point where the movement slows down.
Safety
The narrow hand position is demanding on the wrists — build up from standard plyometric push-ups first.
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.