Smart Workout Diary

Incline Push-Up Depth Jump

The incline push-up depth jump is a plyometric upper-body drill performed with the hands on an elevated stable surface. It develops explosive pressing power in the chest, shoulders, and triceps while also training landing control and upper-body coordination.

Demonstration

Incline Push-Up Depth Jump — demonstration 1
Incline Push-Up Depth Jump — demonstration 2

Instructions

  1. Set up a stable elevated surface such as a bench that will not slide, and place your hands slightly wider than shoulder width on its edge.
  2. Walk your feet back into a straight high-plank position. Brace your abdomen, squeeze the glutes lightly, and keep the head, torso, and legs aligned.
  3. Lower your chest toward the bench under control, keeping the elbows angled roughly 30–45 degrees from the torso.
  4. Drive forcefully through the hands to push your body away from the bench so the hands briefly leave the surface.
  5. Land with soft, slightly bent elbows and immediately absorb the force. Reset your stable plank before beginning the next repetition.
Muscle Group
Chest
Other Muscle Groups
Front Delts, Triceps
Type
Plyometric
Mechanics
Compound
Equipment
Body Only, Bench
Difficulty
Intermediate

Technique tips

  1. Choose an appropriate height. Use a higher bench until you can land quietly and maintain a rigid plank throughout.
  2. Do not let the hips sag, pike upward, or rotate during the push-off and landing.
  3. Prioritize controlled landings over maximum height; stop the set if elbow, wrist, or shoulder control deteriorates.
  4. Inhale on the descent and exhale as you drive explosively away from the bench.
Exercise library