Incline Push Up Depth Jump
Description
This exercise involves performing a push up on an incline surface, followed by jumping off the surface and landing on the ground with a depth jump. It is a high-intensity plyometric exercise that targets the chest, shoulders, triceps, and legs.
Muscle Group
Equipment Required
Incline Push Up Depth Jump Instructions
- Find an elevated surface, such as a bench or step, that is sturdy enough to support your weight.
- Place your hands on the elevated surface, slightly wider than shoulder-width apart.
- Step back with your feet until your body is in a straight line from head to heels.
- Lower your chest towards the elevated surface, keeping your elbows close to your body.
- Push back up to the starting position, keeping your core engaged and your body in a straight line.
- Immediately jump off the elevated surface, landing softly on the ground with both feet.
- Repeat the exercise, alternating between the incline push up and the depth jump.
- Perform 3 sets of 10-12 reps, resting for 30-60 seconds between sets.
Incline Push Up Depth Jump Form & Visual
Incline Push Up Depth Jump Benefits
- Increases upper body strength and endurance
- Targets the chest, shoulders, and triceps
- Improves explosive power and speed
- Enhances cardiovascular fitness
- Engages the core muscles for stability
- Can be modified for different fitness levels
- Requires minimal equipment and can be done anywhere
Incline Push Up Depth Jump Muscles Worked
- Chest muscles (pectoralis major and minor)
- Shoulder muscles (anterior deltoids)
- Triceps
- Core muscles (abdominals and lower back)
- Leg muscles (quadriceps, hamstrings, and glutes)
Incline Push Up Depth Jump Variations & Alternatives
- Decline Push Up Depth Jump
- Close Grip Push Up Depth Jump
- One Arm Push Up Depth Jump
- Explosive Push Up Depth Jump
- Spiderman Push Up Depth Jump
