The Incline Push Up Depth Jump is a plyometric exercise that incorporates both upper body strength and lower body explosiveness. This exercise involves performing a push up on an incline surface, followed by a depth jump where you jump off the incline and land softly on the ground.
How to perform
Step by step instructions for the Incline Push Up Depth Jump:1. Find an incline surface that is sturdy and secure, such as a bench or a plyo box, and place it in front of you.
2. Get into a push up position with your hands on the incline surface, shoulder-width apart, and your body in a straight line from head to heels.
3. Lower your chest towards the incline surface by bending your elbows, keeping them close to your body.
4. Push back up to the starting position, fully extending your arms.
5. Once you reach the top of the push up, explode off the incline surface with enough force to propel yourself off the ground.
6. As you jump off the incline, tuck your knees towards your chest to perform a depth jump.
7. Land softly on the ground with your knees bent to absorb the impact.
8. Immediately go back into the push up position on the incline surface and repeat the exercise for the desired number of reps.
9. Focus on maintaining proper form throughout the exercise, keeping your core engaged and your body in a straight line during the push up, and landing softly and absorbing the impact during the depth jump.
10. Start with a lower incline surface and gradually increase the height as you build strength and explosiveness. Also, make sure to warm up properly before performing this exercise to prevent injury.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.