Description

This exercise combines an incline push up with a depth jump to improve explosive power and upper body strength.

Starting Position

Start in a push up position with your hands on an elevated surface (such as a bench or box) and feet on the ground.

Technical Execution

Perform a push up with controlled movement, then explosively push off the ground to jump up, quickly returning to the starting position.

Range of Motion

The range of motion involves lowering the chest close to the elevated surface during the push up and achieving maximum height during the depth jump.

Variations

To increase difficulty, you can use a higher incline for the push up or add a clap between the push up and jump.

Common Mistakes

Common mistakes include arching the back, not fully extending the arms during the push up, and landing too heavily during the depth jump.

Practical Advice

Focus on maintaining a strong core throughout the movement and ensure proper landing mechanics by absorbing the impact with your legs.

Additional Notes

This exercise should be performed with caution and may not be suitable for individuals with existing shoulder or wrist issues.

Difficulty Level

Advanced

Equipment Needed

Body Weight

Primary Muscles

chest

Secondary Muscles