What muscles do incline push-up depth jumps work?

Incline push-up depth jumps primarily target the chest and triceps, while also engaging the shoulders and core for stability. The explosive movement activates fast-twitch muscle fibers, making it great for building upper body power.

What equipment do I need for incline push-up depth jumps?

You’ll need a sturdy bench for your feet and two elevated platforms or boxes on either side for your hands to land on. If you don’t have platforms, you can use stable chairs or low steps, but make sure they are secure and won’t tip over.

Is the incline push-up depth jump suitable for beginners?

This exercise is more advanced due to the explosive plyometric push movement. Beginners can start with regular incline push-ups or incline push-ups with a small hop before progressing to full depth jumps.

What are common mistakes to avoid with incline push-up depth jumps?

Common mistakes include letting the hips sag, not engaging the core, and landing with locked elbows. Keep your body straight, absorb the impact with slightly bent elbows, and control your landing to prevent joint strain.

How many sets and reps should I do for incline push-up depth jumps?

For strength and power, aim for 3–4 sets of 5–8 reps, focusing on explosive quality rather than high volume. Rest 60–90 seconds between sets to allow for adequate recovery.

What safety tips should I follow when doing incline push-up depth jumps?

Ensure all equipment is stable and on a non-slip surface. Warm up your shoulders, chest, and wrists thoroughly before training, and stop immediately if you experience pain in your joints.

Are there variations of incline push-up depth jumps for different fitness levels?

Yes. You can modify by using lower platforms to reduce the jump height or perform the movement on soft mats for a gentler impact. Advanced athletes can increase the height of the platforms or add a clap during the jump to increase difficulty.

Incline Push-Up Depth Jump

Target Muscles

Primary:

Secondary:

Equipment Required

Bench

Bodyweight

Exercise Type

Reps Only

How To Do

Start in an incline push-up position with your feet on a bench and hands on the ground. Lower your chest toward the floor, then explosively push up so your hands leave the ground and land on elevated platforms to each side, absorbing the impact with bent elbows. Keep your core tight and body straight throughout the movement.

Step-by-Step Instructions

Begin by positioning yourself in an incline push-up position with your feet elevated on a bench and your hands placed on the ground, shoulder-width apart.
Lower your body by bending your elbows until your chest is close to the ground, keeping your core engaged and your body in a straight line.
Push explosively through your hands to lift your body off the ground, generating enough force to allow your hands to leave the surface.
While airborne, quickly move your hands to land on the elevated platforms or blocks placed on either side of your starting position.
Absorb the impact by bending your elbows slightly as your hands land on the platforms, maintaining control and stability.
Push off the platforms and return your hands to the ground in the starting position.
Repeat the movement for the desired number of repetitions, ensuring proper form and control throughout the exercise.

Explore more chest exercises or bench exercises in our exercise library.

Alternative Exercises

Drop Push-Up

Chest

Bench • Bodyweight

Decline Push-Up

Chest

Bench • Bodyweight

Dumbbell Incline Bench Press

Chest

Bench • Dumbbell

Dumbbell Incline Hammer Press

Chest

Bench • Dumbbell

Frequently Asked Questions

What muscles do incline push-up depth jumps work?: Incline push-up depth jumps primarily target the chest and triceps, while also engaging the shoulders and core for stability. The explosive movement activates fast-twitch muscle fibers, making it great for building upper body power.
What equipment do I need for incline push-up depth jumps?: You’ll need a sturdy bench for your feet and two elevated platforms or boxes on either side for your hands to land on. If you don’t have platforms, you can use stable chairs or low steps, but make sure they are secure and won’t tip over.
Is the incline push-up depth jump suitable for beginners?: This exercise is more advanced due to the explosive plyometric push movement. Beginners can start with regular incline push-ups or incline push-ups with a small hop before progressing to full depth jumps.
What are common mistakes to avoid with incline push-up depth jumps?: Common mistakes include letting the hips sag, not engaging the core, and landing with locked elbows. Keep your body straight, absorb the impact with slightly bent elbows, and control your landing to prevent joint strain.
How many sets and reps should I do for incline push-up depth jumps?: For strength and power, aim for 3–4 sets of 5–8 reps, focusing on explosive quality rather than high volume. Rest 60–90 seconds between sets to allow for adequate recovery.
What safety tips should I follow when doing incline push-up depth jumps?: Ensure all equipment is stable and on a non-slip surface. Warm up your shoulders, chest, and wrists thoroughly before training, and stop immediately if you experience pain in your joints.
Are there variations of incline push-up depth jumps for different fitness levels?: Yes. You can modify by using lower platforms to reduce the jump height or perform the movement on soft mats for a gentler impact. Advanced athletes can increase the height of the platforms or add a clap during the jump to increase difficulty.