Incline Push Up Depth Jump
Master the Incline Push Up Depth Jump, an advanced plyometric exercise building explosive chest and shoulder power, while boosting cardiovascular
Description
An advanced exercise that combines an incline push-up with a depth jump to work the chest, shoulders, and cardiovascular system.
How to Do Incline Push Up Depth Jump
- 1Setup
Find a stable elevated surface, such as a sturdy bench or box, that is slightly lower than your waist height. Place your hands on its edge, slightly wider than shoulder-width apart, with fingers pointing forward.
- 2Setup
Extend your legs behind you, balancing on the balls of your feet, to form a straight line from your head to your heels. Actively brace your core to maintain a rigid plank position throughout the exercise.
- 3
Lower your chest towards the elevated surface by bending your elbows, keeping them tucked slightly to your sides to engage your pectorals effectively.
- 4
Explosively push off the surface, driving your body upwards with enough force that your hands briefly leave the elevated platform.
- 5
As your hands leave the surface, quickly pull them away and immediately return them to the surface, absorbing the impact with bent elbows to transition smoothly.
- 6
Control the landing back onto the elevated surface, ensuring your hands are stable, and immediately flow into the next push-up repetition.
Tips
- Focus on quick ground contact time during the jump phase to maximize the plyometric benefit and explosiveness of the movement.
- Engage your core and glutes throughout the entire exercise to maintain a rigid body plank, preventing your hips from sagging or piking.
- Ensure your wrists are directly under your shoulders upon landing to properly absorb impact and protect your joints from undue stress.
- Start with a lower elevation to master the explosive push and controlled landing before progressing to higher surfaces for increased difficulty.
Common Mistakes
- ×Flaring elbows excessively increases shoulder strain; keep elbows tucked slightly to your sides to protect your shoulders and better engage your chest.
- ×Losing plank position by allowing hips to sag or pike reduces core engagement; maintain a rigid body line from head to heels by bracing your glutes and abs.
- ×Not fully extending at the top limits chest and triceps activation; ensure a complete elbow lockout before the explosive jump phase.
Variations
Decline Push Up
Elevate your feet to intensify your push-up, targeting the upper chest and shoulders more effectively.
Incline Scapula Push-up
Master scapular control with the Incline Scapula Push-up. This exercise targets your serratus anterior and chest, enhancing shoulder stability and posture.
Incline Push-Up (on box)
Master the incline push-up on a box to build chest, shoulder, and triceps strength. This modified push-up reduces difficulty, perfect for beginners.
Deep Push Up
Enhance chest, triceps, and shoulder strength with Deep Push Ups. This advanced variation increases range of motion, targeting the sternal head of the
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