Plyometric Push-Up

Also written as NAT Plyo push ups, NAT Plyo push up series, Plyo push ups

Load

Airborne

Land soft

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

Setup

Set up as for a standard push-up with the hands slightly wider than the shoulders.
Brace the trunk so the body stays rigid through the launch and landing.

Execution

1.Lower under control to the bottom of a push-up.
2.Press as explosively as possible so the hands leave the floor.
3.Land with soft elbows and immediately absorb into the next rep, or reset if the program calls for singles.

Breathing

Breathe between reps rather than during them.

Form cues

Maximum intent on every rep — speed is the whole point.
Land soft and absorb through the elbows and shoulders.
Keep the body rigid; no worming.

Common mistakes

Landing with locked elbows.
Letting the hips pike as fatigue sets in.
Grinding out extra reps after the pop disappears.

Safety

Land with bent elbows and stop the set when you can no longer clear the floor — sloppy landings are where wrists and shoulders get hurt.
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.