Incline Push Up Depth Jump

Pectoralis MajorBody WeightIntermediate
Incline Push Up: 1. Stand facing an elevated object, such as a bench or step. 2. Place your hands slightly wider than shoulder-width apart on the bench or step. 3. Step back and position your body in a straight line from head to heels. 4. Lower your chest towards the bench or step by bending your elbows. 5. Push through your palms to extend your arms and return to the starting position. 6. Repeat for the desired number of repetitions. Depth Jump: 1. Start by standing on an elevated surface, such as a box or platform. 2. Step off the box or platform, allowing your feet to touch the ground. 3. As soon as your feet touch the ground, immediately jump vertically as high as possible. 4. Land softly with knees slightly bent to absorb the impact. 5. Once you land, reset by stepping back up onto the box or platform. 6. Repeat the sequence for the desired number of repetitions.

How to perform the Incline Push Up Depth Jump

  1. Set up. Set up in a stable, balanced starting position appropriate for the Incline Push Up Depth Jump using your body weight.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your pectoralis major rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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