ChestBeginnerOther

Incline Push-Up Depth Jump

The Incline Push-Up Depth Jump primarily works the chest, with the shoulders and triceps supporting the movement. It is a plyometrics movement performed with other.

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Primary muscle: Chest
Secondary muscles: Shoulders, Triceps
Equipment: Other
Force: Push
Movement pattern: Compound
Movement category: Plyometric

Incline Push-Up Depth Jump reference position 1

Incline Push-Up Depth Jump reference position 2

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How to

Movement instructions

How to do the Incline Push-Up Depth Jump

For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.
Place the steps just outside of your shoulders, and place your feet on top of the box so that you are in an incline pushup position, your hands just inside the steps. This will be your starting position.
Begin by bending at the elbows to lower your body, quickly reversing position to push your body off of the ground. As you leave the ground, move your hands onto the steps, bending your elbows to absorb the impact.
Repeat the motion to return to the starting position.

Technique guidance

Incline Push-Up Depth Jump: breathing, mistakes and safety

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.
Inspect the implement and clear its movement path before starting.

General guidance based on the exercise and equipment. It is not personal coaching or medical advice.

Your progress

How to track progress with Incline Push-Up Depth Jump

Keep the same other setup, range of motion and recording method when comparing Incline Push-Up Depth Jump sessions.

What to record

Repetitions and completed sets.

Example: 10, 9 and 8 completed reps. Keep each set separate instead of recording only the total.

What to compare

Compare repetitions using the same variation and range. A different variation needs its own history; extra reps are not directly comparable if the movement changes.

Read the tracking guide

The examples show how to keep a record. They are not workout targets or a personalised training plan.

See how Jijibisha tracks your progress

Muscles

Muscle guide

Muscle map for Incline Push-Up Depth Jump

Chest is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.

Primary ChestSupporting Shoulders, Triceps

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Different equipment, same muscle

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Incline Push-Up Depth Jump

The Incline Push-Up Depth Jump primarily works the chest, with the shoulders and triceps supporting the movement. It is a plyometrics movement performed with other.

Primary muscle

Chest

Secondary muscles

Shoulders, Triceps

Equipment

Other

Force

Push

Movement pattern

Compound

Movement category

Plyometric