The incline push-up depth jump is an upper body plyometric where you start with hands on a low box, drop down to push-up position on the floor, and explosively push up to land your hands back on the box. It builds upper-body explosive power and reactive force absorption — like a depth jump but for the chest and triceps.
Muscle Group
Cardio, Chest, Plyometrics, Shoulders, Triceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds upper-body explosive power
- Develops reactive force absorption in chest/triceps
- Trains stretch-shortening cycle in the upper body
- Carries over to bench press explosiveness
- No equipment needed besides a low box
- Advanced bodyweight upper-body exercise
How to perform
- Place a low sturdy box (4 to 12 inches) in front of you. Get into a high plank position with both hands on top of the box.
- Brace your core. Body in a straight line from heels to head.
- Step or drop both hands off the box to land on the floor in a push-up position.
- Immediately upon landing, descend into a quick push-up.
- Press up explosively, generating enough force to lift your hands back onto the box.
- Land your hands on top of the box in the high plank position.
- Reset and repeat.
- Start with a low box. Aim for 5 to 8 reps per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Anterior Deltoid
Primary
Chest
Primary