Incline Push-Up Depth Jump
A plyometric push-up with your feet up on a box: you push off the floor explosively and land with your hands on two low steps, training the chest to absorb and produce force quickly.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Triceps
- Front Delts
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 5–8
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Put your feet on a box about a foot high and your hands on the floor just inside two low steps or thick mats set outside your shoulders.
Brace so the body stays straight from head to heels.
Lower the chest toward the floor.
Push up explosively and move the hands out onto the steps in the air.
Land with bent elbows to absorb the impact, then step the hands back down between the steps and repeat.
Breathing: Inhale as you lower, exhale sharply on the push.
Coaching tips
Push the floor away
Catch softly
Body stays rigid
Common mistakes
Landing on locked arms
Piking or sagging the hips on the jump
Setting the steps too far out
Safety notes
Start with low steps and a low box, and stop before landings get heavy.
Use steps that won't slide when you land on them.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.