Incline Push Up Depth Jump

Advanced

Pectorals

Body Weight

Incline Push Up Depth Jump fits in after your main press, and pure bodyweight leverage keeps the focus on a chest that grows from tension.

How to do Incline Push Up Depth Jump

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

Add to an AI Workout Plan All Chest Exercises

Incline Push Up Depth Jump Sets and Reps by Goal

Strength

5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps first, then slow the lowering phase.

Hypertrophy

4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load.

Endurance

4 sets of 40 seconds of unbroken work with 30 seconds of rest. Hold the end position for a beat once reps come easily.

Common Incline Push Up Depth Jump Mistakes

Rushing reps so gravity does most of the work

Take two to three counts on the lowering phase of every rep.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Easier and Harder Than Incline Push Up Depth Jump

Easier progression

Suspended Push-up

Swap Incline Push Up Depth Jump For

Assisted Chest Dip (kneeling)

Cable Middle Fly

Dumbbell Incline Twisted Flyes

Incline Push Up Depth Jump — Frequently Asked Questions

How do you do the Incline Push Up Depth Jump?

Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge. Step your feet back, keeping your body in a straight line from head to heels. Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Incline Push Up Depth Jump work?

The Incline Push Up Depth Jump primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.

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

For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Incline Push Up Depth Jump good for beginners?

Not usually. The Incline Push Up Depth Jump is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.

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

Try the Assisted Chest Dip (kneeling), Cable Middle Fly or the Dumbbell Incline Twisted Flyes. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.