Incline Push Up Depth Jump

The incline push up depth jump is a dynamic exercise that combines an incline push-up with a plyometric depth jump. It targets the chest, triceps, shoulders, and core, and requires both upper body strength and lower body explosiveness.

Quick Facts

How to Do Incline Push Up Depth Jump

Follow these step-by-step instructions to perform Incline Push Up Depth Jump with proper form and technique.

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

Understanding which muscles Incline Push Up Depth Jump targets helps you integrate it effectively into your training program.

Benefits of Incline Push Up Depth Jump

Incorporating Incline Push Up Depth Jump into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Pectorals Development: Incline Push Up Depth Jump directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Triceps, Shoulders, and Core, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Explosive Power: Plyometric exercises develop fast-twitch muscle fibers, improving speed, power, and athletic performance.
• Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.

Safety Tips and Precautions

Performing Incline Push Up Depth Jump safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Incline Push Up Depth Jump, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Incline Push Up Depth Jump, track these metrics during your workouts: