Jack Press

Jack Press


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

  1. Start by standing with your feet shoulder-width apart and your knees slightly bent.
  2. Hold a dumbbell in each hand and bring them up to shoulder height, with your palms facing forward.
  3. Press the dumbbells up above your head, fully extending your arms.
  4. Lower the dumbbells back down to shoulder height.
  5. Repeat for the desired number of repetitions.

Jack Press Form & Visual

Jack Press

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