Push-up Jack Exercise Guide
Exercise Profile
- Target
- Chest
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Chest
- Secondary Muscles
- Triceps Brachii, shoulders, triceps, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Jumping Push-up
How to: Push-up Jack
- Begin in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your body into a push-up while simultaneously jumping your feet out to the sides.
- Push up explosively and jump your feet back together as you return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Allowing hips to sag or rise excessively.
- Not going low enough on the push-up.
- Rushing through the exercise instead of maintaining control.
Modifications
- You can perform the exercise on your knees for a lower intensity.
- Perform the push-up against a wall for an easier variation.
Tips
- Keep your core tight throughout the movement.
- Ensure your hands are shoulder-width apart for stability.
- Breathe out as you push up and breathe in as you lower down.
Push-up Jack Alternatives
Tags
chest
strength
push-up
body weight
intermediate
triceps