Incline Push Up Depth Jump

Incline Push Up Depth Jump


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

  1. Find an elevated surface, such as a bench or step, that is sturdy enough to support your weight.
  2. Place your hands on the elevated surface, slightly wider than shoulder-width apart.
  3. Step back with your feet until your body is in a straight line from head to heels.
  4. Lower your chest towards the elevated surface, keeping your elbows close to your body.
  5. Push back up to the starting position, keeping your core engaged and your body in a straight line.
  6. Immediately jump off the elevated surface, landing softly on the ground with both feet.
  7. Repeat the exercise, alternating between the incline push up and the depth jump.
  8. 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

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