Incline Plyometric Push-Up

Also written as NAT Incline 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

pectoralis major

Also: triceps brachii, anterior deltoid, core

Equipment

bodyweight, bench or box

Setup

Place the hands on a bench or sturdy box so the torso is angled upward.
Walk the feet back into a straight plank line.

Execution

1.Lower the chest to the edge of the surface under control.
2.Press explosively so the hands leave the surface.
3.Land softly with bent elbows and absorb into the next rep.

Breathing

Breathe between reps.

Form cues

The incline reduces the load — use it to move faster, not to do more reps.
Land with the hands back in the same spot.
Keep the body rigid throughout.

Common mistakes

Using an unstable surface that can slide.
Landing stiff-armed.
Letting the hips sag on the incline.

Safety

Use a stable, non-slip surface that will not tip when you land on it.
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.