ChestBeginner

Incline Push-Up Depth Jump

Plyometrics movement using Other.

Primary muscle: Chest
Secondary muscles: Shoulders, Triceps
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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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ChestSupporting Shoulders, Triceps

Movement instructions

Set up, move with control, and reassess.

1
For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.
2
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.
3
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.
4
Repeat the motion to return to the starting position.

Technique guidance

Breathe, avoid common faults, and train safely.

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 matched from movement type and equipment; it is not individualized coaching or medical advice.

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