The most trivial way to upload a file over SFTP with JSch is:
JSch jsch = new JSch();
Session session = jsch.getSession(user, host);
session.setPassword(password);
session.connect();
ChannelSftp sftpChannel = (ChannelSftp) session.openChannel("sftp");
sftpChannel.connect();
sftpChannel.put("C:/source/local/path/file.zip", "/target/remote/path/file.zip");
Similarly for a download:
sftpChannel.get("/source/remote/path/file.zip", "C:/target/local/path/file.zip");
You may need to deal with UnknownHostKey
exception.