PlanWorkouts

Exercise 0492 · REF CB8WET1

Incline Push Up Depth Jump exercise animation

Incline Push Up Depth Jump

Category
Chest
Equipment
Body Weight
Target
Pectorals

Adding a jump off an elevated push-up position turns a strength movement into a plyometric one, training the chest, shoulders, and triceps to produce force quickly rather than just under load. It's an advanced progression — the joints need to already handle standard push-up volume comfortably before adding the impact of landing.

How to Do the Incline Push Up Depth Jump

  1. Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge.
  2. Step your feet back, keeping your body in a straight line from head to heels.
  3. Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned.
  4. Push through your palms to extend your arms and return to the starting position.
  5. Jump off the edge of the surface, landing softly with your knees slightly bent.
  6. Repeat the push-up and depth jump for the desired number of repetitions.

Muscles Worked

The Incline Push Up Depth Jump primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders, Core.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Incline Push Up Depth Jump work?
The Incline Push Up Depth Jump primarily targets the pectorals, with the triceps and shoulders, core assisting.
What equipment do I need for the Incline Push Up Depth Jump?
The Incline Push Up Depth Jump is done with no equipment — just body weight.
What's a good alternative to the Incline Push Up Depth Jump?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.