Diamond Plyometric Push-Up

Also written as NAT Diamond plyo 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

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.