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Incline Push-Up Depth Jump

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Chest, with support from Shoulders, Triceps. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders, Triceps

How to perform Incline Push-Up Depth Jump

  1. Step 1. For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.
  2. Step 2. Place the steps just outside of your shoulders, and place your feet on top of the box so that you are in an incline pushup position, your hands just inside the steps. This will be your starting position.
  3. Step 3. Begin by bending at the elbows to lower your body, quickly reversing position to push your body off of the ground. As you leave the ground, move your hands onto the steps, bending your elbows to absorb the impact.
  4. Step 4. Repeat the motion to return to the starting position.

Frequently asked questions

What is the primary muscle group targeted by the incline push-up depth jump?

This exercise primarily targets the pectoralis major through explosive concentric contraction. The incline angle shifts the emphasis toward the lower and mid-chest fibers while requiring rapid force production.

How should I position my hands and body for optimal form?

Place your hands on an elevated surface slightly wider than shoulder-width apart. Maintain a rigid plank position from head to heels throughout the drop and the subsequent explosive push-off.

What is a common mistake to avoid during the landing phase?

Avoid landing with locked elbows or allowing the hips to sag upon impact. Absorb the force with a slight bend in the arms and immediate transition into the explosive upward phase.

How can a beginner safely progress to this plyometric movement?

Beginners should first master standard incline push-ups and static depth landings. Once stability is established, introduce a small hop before attempting the full depth jump transition.

What are the recommended sets and reps for power development?

Perform 3 to 5 sets of 3 to 6 repetitions to prioritize maximum power output and neurological adaptation. Ensure full recovery between sets to maintain explosive quality and proper landing mechanics.

Sample sets & reps for Incline Push-Up Depth Jump

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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