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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

Advanced
Compound
Push
3 min per set2 min rest
Chest
Body weight

Variations of Incline Push Up Depth Jump

Decline Push Up exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Decline Push Up

Elevate your feet to intensify your push-up, targeting the upper chest and shoulders more effectively.

Intermediate
ChestPectoralis Major Clavicular HeadBody weight
Incline Scapula Push-up exercise targeting Chest
Isolation

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.

Intermediate
ChestBody weight
Incline Push-Up (on box) exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

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.

Beginner
ChestPectoralis Major Clavicular HeadBody weight
Deep Push Up exercise targeting Chest and Pectoralis Major Sternal Head
Compound

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

Intermediate
ChestPectoralis Major Sternal HeadDumbbell

Description

An advanced exercise that combines an incline push-up with a depth jump to work the chest, shoulders, and cardiovascular system.

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How to Do Incline Push Up Depth Jump

  1. 1
    Setup

    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.

  2. 2
    Setup

    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. 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. 4

    Explosively push off the surface, driving your body upwards with enough force that your hands briefly leave the elevated platform.

  5. 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. 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.

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Frequently Asked Questions

What muscles does Incline Push Up Depth Jump work?
Incline Push Up Depth Jump primarily targets Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.
Is Incline Push Up Depth Jump good for beginners?
Incline Push Up Depth Jump is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Incline Push Up Depth Jump?
You need Body weight to perform Incline Push Up Depth Jump. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Incline Push Up Depth Jump?
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.
What are common mistakes when doing Incline Push Up Depth Jump?
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.

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Elevanted Push-Up

Elevated Push-Ups target your upper chest and shoulders more intensely than standard push-ups.

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Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.

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Dumbbell Complex Push-up Row Clean and Press

The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.

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Incline Push Up Depth Jump

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