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Push-Up to Box Jump
A full-body plyometric exercise combining a push-up with a box jump to target chest, triceps, quads, and glutes for building power, explosiveness, and conditioning; scaled by box height.
About Exercise
Equipment
Plyometric Box, Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Chest, Triceps, Glutes
Secondary Muscles
Abs, Obliques, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Chest
8/10Upper Chest, Mid Chest, Lower Chest
Triceps
8/10Lateral Head, Medial Head, Long Head
Glutes
8/10Glute Max, Glute Medius
Shoulders
7/10Anterior Delts
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
6/10Gastrocnemius, Soleus
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques, Internal Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds • Allow recovery for explosiveness.
How to Perform
Place a sturdy plyometric box 1-2 feet in front of your starting position. Begin in a high plank with hands shoulder-width apart, body straight from head to heels, facing the box.
- Lower your body by bending elbows until chest nears the ground, keeping body straight.
- Explosively press through palms to return to high plank.
- Quickly jump both feet forward to land in a squat stance under hips, facing the box.
- Swing arms back then forward while driving through feet to jump onto the box.
- Land softly on the box with both feet, knees bent to absorb impact, hips extended.
- Step down one foot at a time to return to plank position.
Coaching Tips
Form Cues
- Keep core tight throughout.
- Elbows close to sides on push-up.
- Land softly on box.
- Drive hips forward on jump.
- Body straight in plank.
Breathing
Inhale during the push-up descent and foot jump forward; exhale forcefully during the push-up press and box jump.
Tempo
1-0-1
Range of Motion
Lower chest to just above ground in push-up; fully extend hips and knees upon landing on box with thighs parallel or higher at jump start.
Safety
Safety Notes
- Start with low box height (12-18 inches).
- Ensure box is stable and non-slip.
- Warm up joints before performing.
- Avoid if acute joint pain exists.
- Step down to reduce impact on Achilles and knees.
Spotting
No spotter needed; use self-awareness for form and fatigue. Practice components separately first.
Common Mistakes
- Arching back during push-up.
- Landing stiff-legged on box.
- Jumping down from box.
- Leaning forward excessively.
When to Avoid
- Acute shoulder or knee injuries
- High-impact intolerance
- Balance issues
Flexibility Needed
- Adequate ankle dorsiflexion for squat
- Shoulder flexion for plank stability
Build Up First
- Proficient standard push-up
- Basic box jump technique
- Core stability competency
Also known as
Plyo Push-Up Jump, Burpee Box Jump Variation
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