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Incline Push-Up Depth Jump

AdvancedStrengthTier T4

Place the feet on a box and the hands on the floor between two steps. Lower, then push off the floor so the hands land on the steps, and repeat back down.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

step_box

Home Options

  • step or plyo box

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place the two steps just outside the shoulders and the box behind for the feet.
  • Set the incline push-up position with the feet on the box and the hands on the floor just inside the steps.
  1. She holds an incline push-up position with her feet on the box top behind her and her hands flat on the floor just inside the two steps, elbows extended, body in one line.

    Step 1 of 5

    Set the incline push-up position with the feet on the box and the hands on the floor just inside the two steps.

  2. She has bent her elbows to lower her chest toward the floor between the steps, feet still on the box, body still in one line.

    Step 2 of 5

    Bend the elbows to lower the body.

  3. She has pushed explosively off the floor, both hands airborne rising toward the two steps while her feet stay on the box and her body holds its incline line.

    Step 3 of 5

    Push the body off the floor and move the hands up onto the steps.

  4. She has landed both hands on the two step tops, elbows bent absorbing the impact, feet still on the box behind her.

    Step 4 of 5

    Land the hands on the steps with the elbows bending to absorb the impact.

  5. She holds an incline push-up position with her feet on the box top behind her and her hands flat on the floor just inside the two steps, elbows extended, body in one line.

    Step 5 of 5

    Set the incline push-up position with the feet on the box and the hands on the floor just inside the two steps.

Safety Information

Set the feet on the box and the hands on the floor between the steps, lower, then push the body off the floor landing the hands on the steps. Repeat the motion to return to the floor position under control. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.