Chest / Beginner / Compound (multi-joint)

Incline Push-Up Depth Jump

A bench explosive exercise for the chest, with the front delts, triceps and serratus assisting.

At a glance

Primary

Chest

Secondary

Front delts, Triceps, Serratus anterior

Equipment

Bench

Movement pattern

Horizontal push, Jump / plyometric

Level

Beginner

Type

Chest, Compound (multi-joint), Explosive

Loads the knee, wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.
2. Place the steps just outside of your shoulders, and place your feet on top of the box so that you are in an incline pushup position, your hands just inside the steps. This will be your starting position.
3. Begin by bending at the elbows to lower your body, quickly reversing position to push your body off of the ground. As you leave the ground, move your hands onto the steps, bending your elbows to absorb the impact.
4. Repeat the motion to return to the starting position.

Common mistakes

• ✗ Landing with locked elbows.

  Why it hurts: The impact goes straight into the elbows and wrists.

  ✓ Instead: Land with soft elbows and sink into the next rep.

• ✗ Hips sagging on landing.

  Why it hurts: The lower back takes the impact.

  ✓ Instead: Keep a tight plank; start with hands on a bench to reduce the load.

Open in the appGet started