Jack Press
Description
The Jack Press exercise is a full-body movement that combines elements of a jumping jack and a shoulder press. It primarily targets the shoulders, chest, legs, and core muscles while also improving cardiovascular endurance and coordination. The exercise is performed by starting in a standing position with feet together and holding a pair of dumbbells at shoulder level. As you jump your feet outward, like a jumping jack, simultaneously press the dumbbells overhead. As you jump your feet back together, lower the dumbbells back to shoulder level. The Jack Press exercise is often incorporated into high-intensity interval training (HIIT) workouts, circuit training, and full-body exercise routines.
Muscle Group
Equipment Required
Jack Press Instructions
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Hold a dumbbell in each hand and bring them up to shoulder height, with your palms facing forward.
- Press the dumbbells up above your head, fully extending your arms.
- Lower the dumbbells back down to shoulder height.
- Repeat for the desired number of repetitions.
Jack Press Form & Visual
Jack Press Benefits
- Strengthens the chest, shoulders, and triceps
- Improves upper body pushing power
- Engages the core muscles for stability
- Can be done with various equipment, such as dumbbells, barbells, or a machine
- Can be modified for different fitness levels and goals
Jack Press Muscles Worked
- Chest muscles (pectoralis major and minor)
- Shoulder muscles (anterior deltoids)
- Triceps
Jack Press Variations & Alternatives
- Jack Press
- Press Jack
- J. Pressack
- Jackie Press
- Pressy Jack