Incline Push-Up Depth Jump

How to do it

1. Set two low boxes about shoulder-width apart.
2. Place the hands on the low boxes in an incline push-up position, feet on the floor behind you and the body in a straight line.
3. Drop the hands off the boxes to the floor between them, landing with the elbows bending and the chest low.
4. Absorb the landing into the bottom of a push-up.
5. Drive up explosively so the hands leave the floor and land back on the boxes.
6. Reset and repeat.

Common mistakes

• Catching the drop with straight arms. The elbows are bending as the hands land; a stiff landing loads the wrists and shoulders.
• Letting the hips sag on the landing. The body lands as one piece; a sagging trunk means the brace has been dropped.
• Boxes that are too high. A few inches is enough for the drop; height adds impact, not training.
• Landing on the edge of the box. Aim for the middle on the way back up.

Muscles worked

Primary

• Pecs

Secondary

• Shoulders
• Triceps