Depth Push-Up

Purpose. Start with the hands on two low platforms, drop to the floor between them and rebound immediately, applying depth-jump logic to the upper body.

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How it fits the system. An advanced-level reactive upper-body push entry in the Plyometrics section, programmed to develop reactive strength, upper-body power. Related work in the library: Plyometric Push-Up and Bench Press Throw.

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Primary muscles

Pectoralis Major, Triceps Brachii

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Secondary muscles

Anterior Deltoid, Core, Serratus Anterior

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Movement pattern

Reactive Upper-Body Push

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Equipment

Plyo Boxes, Low Platforms

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Difficulty

Advanced

1. Place two low platforms slightly wider than shoulder width, 10 to 20 cm high.
2. Begin in a push-up position with a hand on each platform.
3. Drop the hands to the floor between the platforms and let the chest descend a short way.
4. Push off the floor explosively and return the hands to the platforms.

• Keep the trunk rigid — no sagging or piking through the drop.
• Elbows stay tucked at roughly 45 degrees, not flared.
• Rebound off the floor as fast as possible.
• Stop the set when the contacts slow rather than grinding out reps.

• Letting the hips sag, which shifts load to the lower back.
• Using platforms so high that the shoulder is forced into deep, uncontrolled extension.
• Doing this before plyometric push-ups are strong and pain-free.