Incline Push-Up Depth Jump
A plyometric push-up with feet on a box and hands jumping between two low platforms, loading the chest on each drop.
How to do it
- Set a sturdy box behind you and two low platforms just outside shoulder width.
- Place both feet on the box and both hands on the platforms in a rigid plank.
- Lower into a push-up, then press hard enough that the hands leave the platforms.
- Land the hands on the floor between the platforms with soft elbows.
- Press again and jump the hands back onto the platforms.
- Keep the hips level and the trunk braced through every drop and rebound.
Key technique cue
Land on slightly bent elbows, hips level — a short, reactive push.
Common mistakes
- ✕ Letting the hips pike or sag when the hands leave the platforms.
- ✕ Landing with locked elbows, which dumps the shock into the shoulders.
- ✕ Turning the drop into a slow grind instead of a short reactive press.
- ✕ Setting the platforms so close that the hands cannot land cleanly between them.
Benefits
- ✓ Trains the stretch-shortening cycle in the chest and triceps.
- ✓ Keeps the feet elevated so the upper body takes more of the load.
- ✓ Fits athletic push blocks that need power, not just slow strength.
About the exercise
The incline push-up depth jump is an upper-body plyometric, not a standard hands-elevated incline push-up. Feet stay on a box so the body is angled down toward the floor. The hands start on two low platforms, press, leave the platforms, and land on the floor between them, then explode back onto the platforms. That drop is the depth: the stretch-shortening cycle hits the chest and triceps the way a lower-body depth jump hits the legs.
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