Incline Push-Up Depth Jump

Chest

Incline Push-Up Depth Jump

LevelBeginner EquipmentOther MechanicCompound ForcePush

A plyometric push-up where you drop off raised platforms, catch yourself in a push-up, and explode back up.

Plyometrics

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Place two low, stable platforms or steps shoulder-width apart and set yourself in a push-up position with your hands on them.
2Keep your body straight and your core braced.
3Make sure the floor between the platforms is clear and non-slippery.

How to perform

1Push explosively so your hands leave the platforms and move slightly outward.
2Land with your hands on the floor, elbows soft, and absorb the impact by bending your arms.
3Immediately push up with power so your hands return to the platforms.
4Reset and repeat for a few quality reps.