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.
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.
How to Do Push-up Jack
- 1Setup
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.
- 2Setup
Keep your feet together, toes tucked under, and engage your core to maintain spinal alignment.
- 3
Lower your chest towards the floor by bending your elbows, keeping them tucked at approximately a 45-degree angle to your torso.
- 4
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.
- 5
Immediately jump your feet back together to the starting position as you prepare for the next push-up repetition.
- 6
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.
Variations
Push-up Pull
Build upper-body pushing and pulling strength in one move with this challenging push-up and row combo.
Archer Push-up
Master the archer push-up, an advanced bodyweight exercise to build incredible chest, triceps, and shoulder strength with a challenging unilateral push.
Push-Up Plus
Enhance your push-up with the Push-Up Plus, specifically targeting the serratus anterior for shoulder stability and overall chest, shoulder, and triceps
Knuckle Push-Up
Elevate your push-up game with knuckle push-ups. Strengthen your chest, triceps, and shoulders while building robust wrists and forearms.
Related Exercises
Lateral Walk Push-up
Combine strength and cardio with the Lateral Walk Push-up. This dynamic exercise targets your chest, shoulders, and core, enhancing stability and
Lay Down Push-up
Master the Lay Down Push-up, a powerful bodyweight exercise to build chest, shoulder, and tricep strength.
Negative Push-up
Strengthen your chest, shoulders, and triceps with negative push-ups. Master the controlled eccentric phase to build strength for full push-ups.
Push up (With push up handles)
Perform push-ups with handles to deepen your chest engagement and protect your wrists.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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