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Incline Push-Up Depth Jump 8s · no sound

Incline Push-Up Depth Jump

A plyometric push-up with feet on a box and hands jumping between two low platforms, loading the chest on each drop.

Primary muscle
Chest
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Plyometric, Push
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How to do it

  1. Set a sturdy box behind you and two low platforms just outside shoulder width.
  2. Place both feet on the box and both hands on the platforms in a rigid plank.
  3. Lower into a push-up, then press hard enough that the hands leave the platforms.
  4. Land the hands on the floor between the platforms with soft elbows.
  5. Press again and jump the hands back onto the platforms.
  6. Keep the hips level and the trunk braced through every drop and rebound.

Common mistakes

  • Letting the hips pike or sag when the hands leave the platforms.
  • Landing with locked elbows, which dumps the shock into the shoulders.
  • Turning the drop into a slow grind instead of a short reactive press.
  • Setting the platforms so close that the hands cannot land cleanly between them.

Muscles worked

Primary
Chest
Secondary
Front DeltsTriceps

Same movement, other equipment

MB Throw Intermediate MB Throw Chest Dumbbell Plyo Kettlebell Pushups Advanced Plyo Kettlebell Pushups Chest Kettlebell

Similar exercises

Archer Push-Up Advanced Archer Push-Up Chest Bodyweight Bodyweight Elevated Push Up Intermediate Bodyweight Elevated Push Up Chest Bodyweight Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight Burpee Intermediate Burpee Abs Bodyweight Decline Push Up Beginner Decline Push Up Chest Bodyweight

Good to know

What muscles does the Incline Push-Up Depth Jump work?
Mainly the chest. It also works the front delts and triceps.
What equipment do you need for the Incline Push-Up Depth Jump?
None. It is a bodyweight exercise.
Is the Incline Push-Up Depth Jump good for beginners?
GymVim rates it intermediate.

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