Incline Push Up Depth Jump

Setup

1. 01Set a stable box or step about 10 to 30 centimeters high.
2. 02Take a strong plank position with hands on the box, shoulder width apart.
3. 03Brace the trunk so the body moves as one rigid line.
4. 04Clear the floor area beside the box where the hands will land.

Execution

1. 01Shift the hands off the box and drop toward the floor as one unit.
2. 02Land with soft elbows and absorb quickly into a shallow push-up dip.
3. 03Explode straight back up, driving the hands off the floor.
4. 04Land back on the box or reset and repeat for the planned reps.

Checkpoints

• -Ground contact time stays short; absorb and rebound immediately.
• -The body line stays rigid, with no hip sag on landing.
• -Elbows stay slightly bent at touchdown, never locked.
• -Each rep is as explosive as the first.

Common mistakes

• -Landing on locked elbows and jarring the joints.
• -Sinking into a slow, deep push-up instead of rebounding.
• -Letting the hips pike or sag through the drop.
• -Grinding out reps after power visibly drops off.