Incline Push Up Depth Jump 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Incline Push Up Depth Jump is a dynamic bodyweight exercise that targets the chest with secondary emphasis on the shoulders. It begins with a traditional incline push-up, where you lower your body with control and engage your core. As you push up, you generate enough force for your hands to leave the elevated surface, and quickly shift them to the floor, transitioning into a regular push-up. After performing the push-up on the floor, you explosively return your hands back to the elevated surfaces. This movement combines explosive power, upper body strength, and stability, effectively engaging the chest, shoulders, and core while also improving coordination and agility.
How to Perform
Begin by lowering your body into a push-up, maintaining a straight line from your head to your heels. Keep your core tight throughout the movement to stabilize your body.
As you push yourself up, generate enough force to lift your hands off the surfaces. In one fluid motion, quickly place your hands on the floor between the elevated surfaces.
Once your hands are firmly on the floor, lower yourself into a push-up again, ensuring your body stays in the same straight alignment as in the previous step.
Push yourself back up once more, and swiftly return your hands to the elevated surfaces, completing one full repetition.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Lowering Phase: Slowly lower your body toward the elevated surface, ensuring your elbows remain close to your sides. Take your time with this movement to maintain control and reduce the risk of injury. Avoid rushing or relying on momentum to push yourself back up, as this can result in improper form and potential harm.
Explosive Push: As your chest nears the surface, push upwards with enough force to lift your hands off the bench. Make sure to engage your chest and arms to generate the necessary power, not relying on your lower body for assistance.
Landing and Transition: After lifting your hands off the bench, land softly with them back on the surface. Without pausing, immediately lower your body into the next push-up, maintaining smooth and consistent movement.
Core Activation: Throughout the exercise, keep your core engaged to stabilize your body and prevent any unnecessary strain on your lower back. Proper core engagement helps maintain the integrity of your form.
How Not to Perform
Avoid Dropping the Hips: Do not let your hips sag or rise during the movement. This can place unnecessary strain on your lower back and decrease the effectiveness of the exercise. Maintain a straight line from your head to your heels at all times.
Don’t Rush the Movement: Avoid speeding through the exercise. Moving too quickly can cause you to lose control, increasing the risk of injury. Perform the push-up and explosive movements slowly and with precision to ensure safety and proper muscle engagement.
No Momentum Use: Never rely on momentum to push yourself up. Using forceful, uncontrolled movements to lift your hands off the surface can lead to poor form and reduce the effectiveness of the exercise. Focus on using your chest and arm strength, not your lower body.
Incorrect Hand Placement: Ensure your hands are correctly positioned on the elevated surfaces and the floor. Avoid placing your hands too far apart or too close together, as this can compromise the target muscles and put unnecessary stress on the wrists and shoulders.
Don’t Let Elbows Flare Out: Keep your elbows tucked close to your body, especially during the lowering phase. Allowing them to flare out too much can cause shoulder strain and decrease the activation of the chest muscles.
Avoid Not Engaging the Core: Not engaging your core throughout the movement can result in instability and may lead to lower back pain. Always tighten your core to maintain proper posture and ensure effective movement.
Improper Landing: When landing your hands back on the elevated surfaces, do not slap them down too harshly. A hard landing can increase the risk of injury to your wrists and arms. Instead, land gently and with control to maintain stability.
Neglecting the Full Range of Motion: Do not shortchange the push-up depth. Failing to lower your chest near the surface limits the engagement of the chest and shoulders. Ensure you perform the full range of motion to maximize the effectiveness of the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
