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Incline Push Up Depth Jump

Exercise Profile

Body PartChest
EquipmentBody weight
Primary MusclesPectoralis Major Sternal Head
Secondary MusclesDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Introduction to the Incline Push Up Depth Jump

The Incline Push Up Depth Jump is a dynamic exercise that combines strength training and plyometrics, primarily targeting the chest, shoulders, and core muscles. It is suitable for intermediate to advanced fitness enthusiasts who are looking to enhance their explosive power and muscular endurance. This exercise is desirable as it not only improves upper body strength, but also enhances agility, coordination, and overall athletic performance.

Performing the Incline Push Up Depth Jump: A Step-by-Step Tutorial

  • Lower your body into a push-up, keeping your body straight and your core engaged.
  • As you push your body back up, do it with enough force that your hands leave the surfaces, then quickly move your hands to the floor between the surfaces.
  • Immediately lower your body into a push-up on the floor, keeping the same form as before.
  • Push your body back up, and quickly move your hands back to the elevated surfaces, completing one repetition.

Tips for Performing Incline Push Up Depth Jump

  • Controlled Movement: Lower your body towards the bench, keeping your elbows close to your body. It's important to perform this movement slowly and with control to avoid injury and get the most benefit from the exercise. A common mistake is to rush the movement or use momentum to push back up, which can lead to poor form and potential injury.
  • Depth Jump: Once your chest nearly touches the bench, push your body up with enough force to lift your hands off the bench. The key here is to use your chest and arm strength to propel you upward, not your lower body. Land softly with your hands back on the bench and immediately lower into your next rep.
  • Core Engagement: Keep

Incline Push Up Depth Jump FAQs

Can beginners do the Incline Push Up Depth Jump?

The Incline Push Up Depth Jump is a more advanced exercise that requires a good amount of upper body strength, particularly in the chest, shoulders, and triceps. It also requires a good sense of body control and balance. If you're a beginner, it's recommended to start with basic exercises to build up your strength and form first. Classic exercises like regular push-ups, incline push-ups, and box jumps are great starting points. Once you've built up a solid foundation of strength and technique, you can gradually start incorporating more advanced exercises like the Incline Push Up Depth Jump into your routine. Always remember to listen to your body and not to push yourself too hard too quickly, as this can lead to injuries.

What are common variations of the Incline Push Up Depth Jump?

  • Plyometric Push Up Depth Jump: This variation incorporates a plyometric element, requiring you to explosively push yourself off the ground and clap your hands before landing back in the push-up position.
  • Single Arm Incline Push Up Depth Jump: This variation requires you to perform the exercise with one arm, increasing the challenge and focus on your core stability.
  • Incline Push Up Depth Jump with Medicine Ball: This variation involves using a medicine ball under one hand during the exercise, engaging your core and improving your balance.
  • Incline Push Up Depth Jump with Resistance Band: This variation incorporates a resistance band around your back, increasing the resistance during the upward phase of the push-up and enhancing muscle engagement.

What are good complementing exercises for the Incline Push Up Depth Jump?

  • Plyometric Push-Ups: Like the Incline Push Up Depth Jump, this exercise also incorporates a plyometric element, which enhances power and explosiveness, making it a great complement for athletes or anyone looking to improve their athletic performance.
  • Tricep Dips: Tricep dips complement the Incline Push Up Depth Jump by focusing on the triceps, a muscle group that is also engaged during the push up motion, helping to improve overall arm strength and stability.

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