Push-up Jack
A combination of a push-up and a jumping jack that targets the chest and shoulder muscles, while also working the core and increasing heart rate.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Push-up Jack
Description
A combination of a push-up and a jumping jack that targets the chest and shoulder muscles, while also working the core and increasing heart rate.
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How to do Push-up Jack
- 01Setup
Begin in a high plank position with your hands directly under your shoulders, fingers pointing forward, and your body forming a straight line from head to heels.
- 02Setup
Keep your feet together, toes tucked under, and engage your core to maintain spinal alignment.
- 03
Lower your chest towards the floor by bending your elbows, keeping them tucked at approximately a 45-degree angle to your torso.
- 04
As you powerfully push back up to the starting plank position, simultaneously jump your feet out wide, similar to the leg movement of a jumping jack.
- 05
Immediately jump your feet back together to the starting position as you prepare for the next push-up repetition.
- 06
Maintain a fluid rhythm, alternating between the push-up and the leg jack motion for the duration of your set.
Tips
- Maintain a rigid plank throughout the entire exercise by bracing your core and squeezing your glutes to prevent your hips from sagging or rising too high.
- Control the eccentric (lowering) phase of the push-up to maximize muscle time under tension, then explode upwards.
- Coordinate your breathing: inhale as you lower into the push-up and exhale forcefully as you push up and jump your feet out.
- For increased cardiovascular intensity, try to perform the leg jack movement faster while maintaining control of the push-up portion.
Common mistakes
- Sagging hips during the push-up portion indicates a lack of core engagement; fix this by actively squeezing your glutes and bracing your abs as if preparing for a punch.
- Flaring elbows out to the sides can put undue stress on the shoulder joints; correct this by keeping your elbows tucked closer to your body at a 45-degree angle.
- Performing shallow push-ups reduces the effectiveness of the exercise; ensure your chest descends close to the floor to achieve a full range of motion.
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Get Ellim — FreeQuestions
Is Push-up Jack good for beginners?
Push-up Jack is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Push-up Jack?
You need Body weight to perform Push-up Jack. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Push-up Jack?
Maintain a rigid plank throughout the entire exercise by bracing your core and squeezing your glutes to prevent your hips from sagging or rising too high. Control the eccentric (lowering) phase of the push-up to maximize muscle time under tension, then explode upwards. Coordinate your breathing: inhale as you lower into the push-up and exhale forcefully as you push up and jump your feet out. For increased cardiovascular intensity, try to perform the leg jack movement faster while maintaining control of the push-up portion.
What are common mistakes when doing Push-up Jack?
Sagging hips during the push-up portion indicates a lack of core engagement; fix this by actively squeezing your glutes and bracing your abs as if preparing for a punch. Flaring elbows out to the sides can put undue stress on the shoulder joints; correct this by keeping your elbows tucked closer to your body at a 45-degree angle. Performing shallow push-ups reduces the effectiveness of the exercise; ensure your chest descends close to the floor to achieve a full range of motion.
Related exercises
Lateral Walk Push-up
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Lay Down Push-up
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Negative Push-up
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Push up (With push up handles)
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Dumbbell Complex Push-up Row Clean and Press
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store