Incline Push Up Depth Jump
- Zielmuskel
- Pectoralis Major Sternal Head
- Synergistenmuskeln
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Body weight
- Körperregion
- Chest
- Typ
- Aerobic
The incline push up depth jump is a plyometric bodyweight exercise that primarily targets the pectoralis major sternal head (lower and mid chest), with assistance from the front deltoids, upper chest, and triceps. You perform a push-up with your hands on an elevated surface, then explosively press off so your hands leave the surface — training explosive chest power alongside muscular endurance.
Incline Push Up Depth Jump: So führst du sie aus
- 1Stand facing an elevated surface — a box, bench, or step roughly knee to hip height. Place your hands on the edge slightly wider than shoulder-width, with your body in a straight line from heels to head.
- 2Engage your core and glutes to lock your torso rigid. This is your starting position.
- 3Lower your chest toward the surface by bending your elbows, keeping them at roughly a 45° angle to your torso rather than flaring straight out.
- 4Lower until your chest is close to or lightly touching the surface, maintaining a flat back throughout.
- 5Explosively push through your hands, pressing hard enough that both hands leave the surface at the top of the movement.
- 6Land with soft, slightly bent elbows to absorb the impact, returning to the lowered position or the top of the push-up.
- 7Reset your body position and immediately move into the next rep, maintaining control between each explosive press.
Technik-Tipps
- Keep your core braced throughout the entire movement — a sagging lower back reduces power transfer and strains your spine.
- Focus the explosive drive through your chest rather than just your arms; think of pushing the surface away from you.
- Control the landing on every rep — catching yourself with straight, locked elbows places dangerous stress on your joints.
- The higher the surface, the easier the movement; lower the surface height gradually as you build strength and power.
- Maintain a consistent hand-width position and avoid letting your hands drift inward, which shifts load off the chest.
Häufige Fehler
- Letting your hips sag or pike during the movement, which breaks the rigid body line and reduces chest engagement.
- Not pressing hard enough to actually get your hands off the surface, turning the exercise into a standard push-up and removing the plyometric stimulus.
- Locking out your elbows on landing instead of landing softly with a slight bend, which risks elbow and wrist injury.
- Flaring your elbows out to 90° from your torso, which shifts stress onto the shoulder joint and away from the chest.
- Rushing through reps without resetting form, leading to sloppy mechanics and reduced power output.
Häufig gestellte Fragen
What muscles does the incline push up depth jump work?
It primarily works the pectoralis major sternal head (lower and mid chest), with the front deltoids, pectoralis major clavicular head (upper chest), and triceps acting as synergists.
What surface height should I use?
Start with a surface at around hip height if you are new to plyometric push-ups. As your explosive strength improves, gradually lower the surface to increase the difficulty.
How is this different from a regular incline push up?
A standard incline push-up is a controlled strength exercise, while the depth jump variation adds an explosive push-off phase where your hands leave the surface, training power and fast-twitch muscle fibers.
How many reps should I do per set?
Because this is a plyometric movement, lower rep counts with full effort work best — typically 5 to 10 reps per set, resting enough between sets to maintain explosive quality on every rep.
Is this exercise suitable for beginners?
It is better suited to intermediate lifters who can already perform standard push-ups with solid form. Build a base of regular incline push-ups first before adding the explosive component.
