Incline Push-Up Depth Jump

Also called plyo push up depth jump, depth push up and drop push up.

Works

Chest, plus shoulders and triceps

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.

1. 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.
2. 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.
3. Repeat the motion to return to the starting position.

Cues

• Feet on the box, hands inside the mats.
• Push off explosively.
• Land on the mats, elbows soft.
• Drop and push back up.

Common mistakes

• Hips sagging.
• Landing on locked arms.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists and a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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