Chest Exercise · Body Weight

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Incline Push Up Depth Jump

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.

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Also known as: Incline Pushup Depth Jump

Category

Chest

Equipment

Body Weight

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Incline Push Up Depth Jump

1. Locate a raised surface, such as a bench or step, and place your hands shoulder-width apart along the edge.
2. Step your feet back so your body forms a straight line from head to heels.
3. Bend your elbows to lower your chest toward the edge, keeping your body aligned throughout.
4. Press through your palms and straighten your arms to return to the top position.
5. Push off and jump away from the surface, landing softly with your knees slightly bent.
6. Repeat the push-up and jump sequence for the desired number of repetitions.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Incline Push Up Depth Jump mainly targets your Pectorals, with your Triceps helping support the movement, along with your Shoulders, Core.

More Chest Exercises

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

More Pectorals Exercises

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

FAQ

What muscles does the Incline Push Up Depth Jump work?

The Incline Push Up Depth Jump mainly works your pectorals. It also helps strengthen your triceps and shoulders, core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Incline Push Up Depth Jump?

You do the Incline Push Up Depth Jump with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Incline Push Up Depth Jump?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Incline Push Up Depth Jump?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.