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Push-Up to Box Jump
Intermediate - Cardio - Compound
Targeted Muscle Group
Upper Legs
Chest
Triceps
Recommended Equipment
How to do it
Performing a push-up to box jump combines upper body strength with lower body explosiveness.
Start in a plank position with your hands shoulder-width apart on the ground, wrists aligned with your shoulders.
Ensure your body forms a straight line from your head to your heels, with your core engaged and your feet together. Lower your body toward the ground by bending your elbows, keeping them close to your sides. Lower your chest until it nearly touches the ground while maintaining a straight line from your head to your heels.
Keep your core engaged and your body in a straight line throughout the movement. Ensure your chest touches the ground or comes close to it without resting on the ground. Press through your palms to extend your arms and push your body back up to the starting plank position. Fully extend your arms at the top of the push-up, keeping your body in a straight line.
After completing the push-up, explosively jump both feet forward toward the box. Swing your arms upward to generate momentum for the jump. Simultaneously jump onto the plyometric box with both feet, aiming to fully extend your hips and knees at the top of the jump. Land softly and securely on top of the box, ensuring that your weight is evenly distributed.
Step or jump down from the box with control, then return to the starting position to prepare for the next repetition. Repeat the push-up to box jump for the desired number of repetitions or as prescribed in your training program.
