Kneeling Push-Up Jack
Modified push-up with a twist! Targets chest, shoulders, and core while being easier on the wrists. Great for all fitness levels.
The Kneeling Push-Up Jack is a compound exercise that mainly works the chest and triceps, with help from the back and core. No equipment needed: it uses just your bodyweight.
Kneeling Push-Up Jack Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Abdominals (rectus abdominis)
Kneeling Push-Up Jack Variations and Alternatives
How to do the Kneeling Push-Up Jack
Kneeling Push-up Jack
Positioning
Start Position: Begin in a kneeling position on a mat or soft surface for comfort, with your knees hip-width apart.
Hand Placement: Place your hands on the ground in front of you, slightly wider than shoulder-width apart. Your fingers should point forward.
Body Alignment: Keep your back straight and engage your core. Your body should form a straight line from your head to your knees.
Movement
Lowering Phase: Slowly bend your elbows and lower your chest towards the ground while inhaling. Keep your elbows tucked slightly towards your body as you descend. Aim to lower until your chest is just above the floor.
Returning Phase: Push through your palms to lift your body back to the starting position, straightening your arms while exhaling.
Jumping Phase: As you push up, simultaneously jump your feet out wide to the sides (similar to a jumping jack).
Returning Feet: Immediately after the jump, bring your feet back together as you lower back down for the next rep.
Tips
Breath Control: Inhale as you lower your body, and exhale as you push up and jump your feet out.
Engagement: Focus on engaging your core and maintaining stability throughout the movement.
Modification: If you're a beginner or find this too challenging, perform the push-up without the jump, focusing solely on the upper body movement.
Repetitions: Start with 5-10 repetitions, gradually increasing as you become more comfortable with the exercise.
Safety
Ensure your wrists are in a comfortable position to avoid strain.
Maintain good form throughout the exercise to prevent injury.
Kneeling Push-Up Jack FAQs
What muscles does the Kneeling Push-Up Jack work?
The Kneeling Push-Up Jack mainly works the chest and triceps, with help from the back and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kneeling Push-Up Jack?
None. The Kneeling Push-Up Jack is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling Push-Up Jack a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kneeling Push-Up Jack go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Push-Up Jack variations and alternatives?
Similar exercises include the Bodyweight Kneeling Push-Up Row, Kneeling Explosive Push-Up, Fist Push-Up and Burpee Jack.
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