Incline Push-Up Depth Jump
Incline Push-Up Depth Jump is a plyometric power - elevated push-up jump exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Deltoid, Triceps brachii
- Exercise type
- Plyometric power - elevated push-up jump
Exercise technique
- Layout
Place a low foot box and two sturdy steps outside your hands.
- Plank
Put your feet on the box and hands on the floor between the steps.
- Torso
Brace your abdominals and glutes into a line from head to heels.
- Lower
Bend your elbows under control and bring your chest toward the floor.
- Push
Push quickly from the floor and move your hands onto the steps.
- Receive
Plant your palms and bend your elbows to absorb landing force.
- Return
Use another controlled push to return your hands to the inner floor, or lower your knees and reset.
Key technique points
- Secure the foot box.
- Space the steps appropriately for your hands.
- Soften your elbows on landing.
- Maintain a straight lower-back line.
- Move your hands simultaneously.
- Limit height to your arm control.
Common mistakes
Slipping feet
Do not push with unstable foot contact on the box.
Rigid-arm landing
Do not land on the steps with locked elbows.
Dropping hips
Do not release your midsection during the hand transition.
Steps too far apart
Do not spread your hands beyond shoulder control.
Insufficient push
Do not scrape onto the step edge without first lifting your hands clear.
Fatigued repetitions
Do not continue jumping transitions when landing capacity declines.
Frequently asked questions
Incline Push-Up Depth Jump: why is “Slipping feet” a mistake?
Do not push with unstable foot contact on the box.
Incline Push-Up Depth Jump: why is “Rigid-arm landing” a mistake?
Do not land on the steps with locked elbows.
Incline Push-Up Depth Jump: why is “Dropping hips” a mistake?
Do not release your midsection during the hand transition.
Incline Push-Up Depth Jump: why is “Steps too far apart” a mistake?
Do not spread your hands beyond shoulder control.
Incline Push-Up Depth Jump: why is “Insufficient push” a mistake?
Do not scrape onto the step edge without first lifting your hands clear.
Incline Push-Up Depth Jump: why is “Fatigued repetitions” a mistake?
Do not continue jumping transitions when landing capacity declines.
What should I focus on when doing Incline Push-Up Depth Jump?
Secure the foot box. Space the steps appropriately for your hands. Soften your elbows on landing. Maintain a straight lower-back line. Move your hands simultaneously. Limit height to your arm control.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.