10 Best Incline Push Up Depth Jump Alternatives for Home Training

The Incline Push Up Depth Jump is done lying face down. Ranked closest by our scoring: the Incline Push-up, the Incline Push-up Medium and the Incline Push-up Wide.

If you can't do the Incline Push Up Depth Jump, use chest-focused bodyweight presses that preserve horizontal adduction and explosive concentric force from the pectorals. Try decline clap push-ups, plyo incline push-ups, or chest-tap push-offs. Cue: load a controlled 2–3 second eccentric, retract the scapula, then explode to full pectoral contraction.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Incline Push Up Depth Jump

Incline Push Up Depth JumpPlay demonstration
Primary muscle
Pectorals
Equipment
Bodyweight
Difficulty
Advanced
Type
Compound

Secondary muscles: Triceps, Shoulders, Core

How to perform Incline Push Up Depth Jump
  1. Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge.
  2. Step your feet back, keeping your body in a straight line from head to heels.
  3. Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned.
  4. Push through your palms to extend your arms and return to the starting position.
  5. Jump off the edge of the surface, landing softly with your knees slightly bent.
  6. Repeat the push-up and depth jump for the desired number of repetitions.
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Ranked Incline Push Up Depth Jump Alternatives

10 substitutes, ranked by how closely each one matches the Incline Push Up Depth Jump on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Incline Push-upPlay demonstration

    1. Incline Push-up

    92% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want an easier version that still works the pectorals.

    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: incline press, the same as the Incline Push Up Depth Jump
    • Primary muscle: pectorals, the same as the Incline Push Up Depth Jump
    • Equipment: bodyweight only, the same as the Incline Push Up Depth Jump
    • Body position: lying face down, the same as the Incline Push Up Depth Jump
    • Balance: easier to stay steady on than the Incline Push Up Depth Jump
  2. Incline Push-up Medium

    2. Incline Push-up Medium

    92% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: incline press, the same as the Incline Push Up Depth Jump
    • Primary muscle: pectorals, the same as the Incline Push Up Depth Jump
    • Equipment: bodyweight only, the same as the Incline Push Up Depth Jump
    • Body position: lying face down, the same as the Incline Push Up Depth Jump
    • Balance: easier to stay steady on than the Incline Push Up Depth Jump
  3. Incline Push-up Wide

    3. Incline Push-up Wide

    90% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands wider than shoulder width.
    3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: incline press, the same as the Incline Push Up Depth Jump
    • Primary muscle: pectorals, the same as the Incline Push Up Depth Jump
    • Equipment: bodyweight only, the same as the Incline Push Up Depth Jump
    • Body position: lying face down, the same as the Incline Push Up Depth Jump
    • Balance: easier to stay steady on than the Incline Push Up Depth Jump
  4. Incline Push-up Reverse Grip

    4. Incline Push-up Reverse Grip

    90% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar palms up, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: incline press, the same as the Incline Push Up Depth Jump
    • Primary muscle: pectorals, the same as the Incline Push Up Depth Jump
    • Equipment: bodyweight only, the same as the Incline Push Up Depth Jump
    • Body position: lying face down, the same as the Incline Push Up Depth Jump
  5. Incline Reverse Grip Push-upPlay demonstration

    5. Incline Reverse Grip Push-up

    89% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the bench by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: incline press, the same as the Incline Push Up Depth Jump
    • Primary muscle: pectorals, the same as the Incline Push Up Depth Jump
    • Equipment: bodyweight only, the same as the Incline Push Up Depth Jump
    • Body position: lying face down, the same as the Incline Push Up Depth Jump
    • Balance: easier to stay steady on than the Incline Push Up Depth Jump
  6. Clap Push UpPlay demonstration

    6. Clap Push Up

    89% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    It uses the same equipment and still works the pectorals.

    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your body towards the ground by bending your elbows, keeping your core engaged.
    3. Push through your palms explosively to propel your body off the ground.
    4. While in mid-air, clap your hands together before landing back in the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Incline Push Up Depth Jump
    • Equipment: bodyweight only, the same as the Incline Push Up Depth Jump
    • Body position: lying face down, the same as the Incline Push Up Depth Jump
  7. Chest Tap Push-upPlay demonstration

    7. Chest Tap Push-up

    89% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you lower yourself, tap your chest with your right hand.
    4. Push yourself back up to the starting position.
    5. Repeat the movement, this time tapping your chest with your left hand.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Incline Push Up Depth Jump
    • Equipment: bodyweight only, the same as the Incline Push Up Depth Jump
    • Body position: lying face down, the same as the Incline Push Up Depth Jump
  8. Plyo Push-up

    8. Plyo Push-up

    88% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Move into a prone position on the floor, supporting your weight on your hands and toes.
    2. Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
    3. Descend by flexing at the elbow, lowering your chest towards the ground.
    4. At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
    5. Return to the starting position and repeat the exercise.
    6. For added difficulty, add claps into the movement while you are air borne.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Incline Push Up Depth Jump
    • Equipment: bodyweight only, the same as the Incline Push Up Depth Jump
    • Body position: lying face down, the same as the Incline Push Up Depth Jump
  9. Drop Push UpPlay demonstration

    9. Drop Push Up

    86% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Incline Push Up Depth Jump
    • Equipment: bodyweight only, the same as the Incline Push Up Depth Jump
    • Body position: lying face down, the same as the Incline Push Up Depth Jump
  10. Pike-to-cobra Push-upPlay demonstration

    10. Pike-to-cobra Push-up

    86% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
    3. Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
    4. As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
    5. Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
    6. Push through your hands to return to the inverted V position.
    7. Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Incline Push Up Depth Jump
    • Equipment: bodyweight only, the same as the Incline Push Up Depth Jump
    • Body position: lying face down, the same as the Incline Push Up Depth Jump

Why You Might Need an Incline Push Up Depth Jump Alternative

You might substitute the Incline Push Up Depth Jump for several reasons: limited equipment (no drop platform), shoulder pain from high-impact landings, or a focus shift from maximal power to hypertrophy or joint-friendly progressions. Alternatives let you keep horizontal pressing mechanics and pectoral stretch-shortening cycle while reducing impact. Choose movements that maintain chest loading (horizontal adduction) and progressive eccentric control, cue a slow 2–3 second descent and active scapular retraction to protect the shoulder and maintain pectoral activation.

How to Choose the Right Incline Push Up Depth Jump Substitute

Match the substitute to your goal, skill, and joint tolerance. For power and rate-of-force development, pick explosive plyo push-ups with short ground contact (cue: drive through the sternum and snap elbows to 45°). For hypertrophy, use slow eccentrics and paused reps on decline or incline push-ups to maximize time under tension for the pectorals. If you have shoulder issues, favor reduced-impact options (e.g., incline push-ups with hands elevated), keep elbows at ~45° and emphasize scapular control to limit anterior deltoid dominance.

Incline Push Up Depth Jump FAQ

What muscles does Incline Push Up Depth Jump work?

The exercise primarily targets the pectoralis major with secondary loading of the anterior deltoids and triceps. It also demands scapular stabilizers and the serratus anterior to control the eccentric and absorb landing forces.

What is the best bodyweight alternative to Incline Push Up Depth Jump?

For a direct bodyweight substitute, use decline clap push-ups to preserve horizontal adduction and explosive concentric power. Cue a controlled 2–3 second descent, retract the scapula, then explode and fully extend the elbows to maximize pectoral recruitment.

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