Incline Push Up Depth Jump
The Incline Push Up Depth Jump is an advanced exercise that combines two challenging movements to target multiple muscle groups in your upper body and explosiveness in your lower body. It is a powerful plyometric exercise that requires strength, stability, and control. To perform this exercise, you will need an elevated surface, such as a bench or sturdy step. Begin by positioning your hands on the edge of the elevated surface, slightly wider than shoulder-width apart. Extend your legs behind you, with your toes on the ground, creating a straight line from your head to your heels. Lower your body towards the bench by bending your elbows and keeping them close to your sides, just like in a regular push-up. As you push yourself back up, explode off the bench and jump your feet off the ground, aiming for maximum height. When you land, immediately go into another push-up and repeat the explosive jump. This exercise primarily targets your chest, shoulders, triceps, and core muscles, while also engaging your quadriceps, hamstrings, and glutes during the explosive jump. It helps improve upper body strength, explosive power, and overall muscular endurance. However, as this exercise involves high impact and demands considerable strength, it is crucial to first establish a solid foundation with regular push-ups and lower body strength exercises before attempting the Incline Push Up Depth Jump. Always ensure proper form, warm-up adequately, and listen to your body for any signs of discomfort or pain. Challenge yourself but do not push beyond your limits to avoid injury.
- Place a bench or step at an incline, with the higher end against a wall.
- Assume a push-up position with your hands on the ground, shoulder-width apart, and your feet on the bench.
- Lower your body towards the ground, keeping your elbows at a 45-degree angle.
- Push through your chest, arms, and shoulders to raise your body back up to the starting position.
- Quickly step down from the bench and jump up explosively, reaching your arms overhead.
- Land softly with bent knees on the ground, immediately going into the next push-up repetition.
- Continue with the exercise for the desired number of reps or time.
Tips & Tricks
- Make sure to warm up properly before attempting this exercise to prevent injury.
- Focus on maintaining a neutral spine throughout the movement.
- Engage your core and keep a strong, stable position to enhance overall body control.
- Start with a lower incline and gradually increase the difficulty as you progress.
- Use controlled movements and avoid bouncing or jerking during the depth jump.
- Breathe steadily and exhale forcefully as you explosively push up from the incline.
- Pay attention to your hand placement, ensuring that they are directly under your shoulders.
- Incorporate regular strength and conditioning exercises to build the necessary upper body and lower body strength for this exercise.
- Give yourself enough rest and recovery between sets to maintain intensity and performance.
- Consult with a fitness professional if you are new to this exercise or have any underlying health concerns.