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

AdvancedChest Body weight

Movement: Compound
Force: Push
Per set: 3 min
Rest: 2 min

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Variations of Incline Push Up Depth Jump

Compound

Decline Push Up

Chest · Pectoralis Major Clavicular Head · Body weight

Intermediate

Isolation

Incline Scapula Push-up

Chest · Body weight

Intermediate

Compound

Incline Push-Up (on box)

Chest · Pectoralis Major Clavicular Head · Body weight

Beginner

Compound

Deep Push Up

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate

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

01
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.
02
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.
03
Lower your chest towards the elevated surface by bending your elbows, keeping them tucked slightly to your sides to engage your pectorals effectively.
04
Explosively push off the surface, driving your body upwards with enough force that your hands briefly leave the elevated platform.
05
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.
06
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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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.