Push-up Jack

Description

How to Do Push-up Jack

1. 1
   Setup

   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.

2. 2
   Setup

   Keep your feet together, toes tucked under, and engage your core to maintain spinal alignment.

3. 3

   Lower your chest towards the floor by bending your elbows, keeping them tucked at approximately a 45-degree angle to your torso.

4. 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. 5

   Immediately jump your feet back together to the starting position as you prepare for the next push-up repetition.

6. 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.