Incline Push-Up Depth Jump

A beginner plyometrics exercise for the chest, done with a other equipment.

Incline Push-Up Depth Jump: finishing position

Main muscles: Chest
Also works: Shoulders and Triceps
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

How to do the Incline Push-Up Depth Jump

For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.
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.
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.
Repeat the motion to return to the starting position.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Incline Push-Up Depth Jump

Questions

What muscles does the Incline Push-Up Depth Jump work?

Mainly the chest, with the shoulders and triceps helping.

Is the Incline Push-Up Depth Jump good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Incline Push-Up Depth Jump?

Good alternatives that train the chest: Heavy Bag Thrust, Drop Push, Chest Push (multiple response) or Chest Push (single response).

How many sets and reps of the Incline Push-Up Depth Jump should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).