Incline Plyometric Push-Up
Explosive power meets incline push-ups! Boost upper body strength and agility with this dynamic exercise.
The Incline Plyometric Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders. You'll need: box.
Required Equipment
Incline Plyometric Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
Incline Plyometric Push-Up Variations and Alternatives
How to do the Incline Plyometric Push-Up
Starting Position:
Stand in front of the elevated surface and place both hands shoulder-width apart on it.
Walk your feet back so that your body forms a straight line from your head to your heels.
Your shoulders should be over your wrists, and your core should be engaged. Keep your feet together or slightly apart, whichever feels comfortable.
Movement:
Begin by lowering your chest towards the elevated surface, bending your elbows at about a 45-degree angle.
Control the descent, keeping your body straight and avoiding sagging hips or raised hips.
Once your chest is just above the surface, push explosively through your hands to jump away from the surface.
As you push up, keep your body in a straight line and ensure your feet do not leave the ground until you land.
Land softly on the surface with bent elbows to absorb the impact, then immediately go into the next repetition.
Repetitions:
Aim for 8-12 reps per set, depending on your strength level.
Tips:
Start slow if you’re a beginner, focusing on form over speed.
Make sure the elevated surface is stable to prevent any accidents.
As you gain strength, you can increase the height of the surface or the intensity of your push-up.
Incline Plyometric Push-Up FAQs
What muscles does the Incline Plyometric Push-Up work?
The Incline Plyometric Push-Up mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Incline Plyometric Push-Up?
Box.
Is the Incline Plyometric Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Incline Plyometric Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Incline Plyometric Push-Up variations and alternatives?
Similar exercises include the Aztec Push-Up, Burpee Push-Up, Box Decline Kneeling Push-Up and Decline Kneeling Push-Up.
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