Incline Push-Up Depth Jump
How to do the Incline Push-Up Depth Jump
- 1
For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.
- 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
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
Repeat the motion to return to the starting position.
How to program the Incline Push-Up Depth Jump
Sets and reps
As a compound movement, the Incline Push-Up Depth Jump responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Incline Push-Up Depth Jump is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Incline Push-Up Depth Jump work?
The Incline Push-Up Depth Jump primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Incline Push-Up Depth Jump?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Incline Push-Up Depth Jump should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
