Push Up Jack
Description
The push up jack combines a push up with a jumping jack motion for the hands and feet. As you press up from a push up, you jump your hands and feet wide simultaneously. The plyometric movement adds explosive power and cardiovascular conditioning to the standard push up.
Muscle Group
Equipment Required
Push Up Jack Instructions
- Get into a high plank position with hands and feet shoulder-width apart.
- Brace your core and squeeze your glutes.
- Lower your chest toward the floor by bending the elbows.
- As you press back up, jump both hands wider than shoulder-width.
- At the same time, jump both feet wider than shoulder-width.
- Land in the wider position with arms still extended.
- Lower into the next push up at the wide position.
- As you press up, jump back to the narrow starting position.
Push Up Jack Form & Visual
Push Up Jack Benefits
- Adds explosive power to push ups
- Strong cardiovascular component
- Builds chest, triceps, and shoulders
- Develops landing mechanics in the upper body
- No equipment required
- Useful for HIIT-style training
Push Up Jack Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Core stabilizers
Push Up Jack Variations & Alternatives
- Push Up
- Plyo Push Up
- Burpee
- Mountain Climber
