Exercise guide · Advanced · Compound

Incline Push Up Depth Jump: How to Do It & Muscles Worked

The incline push up depth jump is a dynamic exercise that combines an incline push-up with a plyometric depth jump. It targets the chest, triceps, shoulders, and core, and requires both upper body strength and lower body explosiveness.

Primary muscles
Chest
Equipment
Body Weight
Level · type
Advanced · Compound
Demonstration of the incline push up depth jump
Front view: muscles worked by the incline push up depth jump. Primary: chest. Secondary: shoulders, abs, triceps and obliques.
Back view: muscles worked by the incline push up depth jump. Primary: chest. Secondary: shoulders, abs, triceps and obliques.
Primary Secondary

How to do the incline push up depth jump

  1. Step 1: Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge.
  2. Step 2: Step your feet back, keeping your body in a straight line from head to heels.
  3. Step 3: Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned.
  4. Step 4: Push through your palms to extend your arms and return to the starting position.
  5. Step 5: Jump off the edge of the surface, landing softly with your knees slightly bent.
  6. Step 6: Repeat the push-up and depth jump for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the incline push up depth jump by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Incline Push Up Depth Jump alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.