Incline Push Up Depth Jump
Incline Push Up Depth Jump Exercise Description
The Incline Push-Up Depth Jump is an upper-body plyometric push-up performed between two elevated supports and the floor. It emphasizes horizontal pressing power and reactive control by using the stretch–shortening cycle. Primary movers are the pectoralis major, triceps brachii, and anterior deltoids; the serratus anterior, scapular stabilizers, and core musculature provide essential control. Starting on the inclines reduces the initial loading compared with floor-only plyo push-ups, while the quick transition to the floor increases demand on force absorption and re-acceleration. The goal is crisp takeoffs, quiet landings, and a neutral spine throughout. This drill is appropriate for individuals who already display solid standard push-up mechanics and can maintain shoulder and trunk stability during explosive repetitions.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Gluteus Maximus, Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Aerobic
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Incline Push Up Depth Jump Exercise
‘- Set two sturdy, non‑slip boxes/benches of equal height with a gap between them large enough to place both hands on the floor.
– Place one hand on each surface; wrists stacked under shoulders, fingers forward. Feet hip- to shoulder-width. Body in a straight line, head neutral.
– Brace the core and glutes; lightly draw ribs down to maintain a neutral spine.
– Inhale and lower under control until the chest approaches the line of the hands; elbows track roughly 30–45° from the torso; shoulders stay down and away from ears.
– Drive through the palms explosively so the hands leave the surfaces.
– In the air, quickly move hands to the floor between the boxes; catch with elbows softly bent and wrists under shoulders, absorbing force through shoulders and elbows while keeping the trunk rigid.
– Lower into a controlled floor push-up, maintaining the same alignment and elbow path.
– Press up explosively and move hands back to the elevated surfaces; land softly with quiet hands and immediate tension through the trunk.
– Keep gaze slightly ahead of the hands, avoid sagging the low back or flaring elbows wide, and ensure the supports remain stable and won’t slide.
Incline Push Up Depth Jump Tips
‘- Use two sturdy, non-slip supports of equal height with a gap just large enough to place both hands on the floor between them.
– Set wrists stacked directly under the shoulders with fingers pointing forward on both the boxes and the floor.
– Keep feet hip- to shoulder-width and maintain a straight line from head to heels with a neutral head position.
– Brace the core and glutes and lightly draw the ribs down to help maintain a neutral spine.
– Lower under control until the chest approaches the line of the hands, keeping the elbows about 30–45° from the torso and the shoulders down away from the ears.
– Drive through the palms explosively so the hands fully leave the elevated surfaces before transitioning to the floor.
– When moving to the floor, quickly place the hands between the boxes and catch with softly bent elbows and wrists under the shoulders.
– Absorb the landing by sharing the load through the shoulders and elbows while keeping the trunk rigid.
– On both floor and box push-ups, maintain the same body alignment and elbow path as you lower and press.
– Land softly with quiet hands on the supports, engage trunk tension immediately, keep your gaze slightly ahead of the hands, avoid low-back sagging or wide-flared elbows, and confirm the supports are stable and not sliding.
Incline Push Up Depth Jump Beginner Introduction
The Incline Push-Up Depth Jump is an explosive push-up variation that moves between two raised platforms and the floor. It blends upper-body power with quick reaction, using a fast load-and-rebound of the muscles rather than steady, slow pressing. The body launches away from the inclines, lands on the ground between them, performs a push-up there, and then springs back up to the elevated surfaces. Throughout the sequence, the aim is springy takeoffs, soft, controlled landings, and a straight, well-aligned body from head to heels.
This drill places strong emphasis on the chest, triceps, and front shoulders, while the rib cage muscles, upper back, and core provide vital support and control. Beginning from the raised platforms lessens the challenge at the start compared with jumping only from the floor, while the rapid shift down to the ground demands solid force absorption and an immediate push back out. It is generally used by individuals who already display confident standard push-up technique and can maintain steady shoulder and trunk positioning during fast, explosive work.