Push Jumping-Jack
Jumping jack meets push-up! 🔥 Cardio & strength collide in this high-intensity, full-body burner. Prepare to sweat!
The Push Jumping-Jack is a compound exercise that mainly works the chest and triceps, with help from the quads and core. No equipment needed: it uses just your bodyweight.
Push Jumping-Jack Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Push Jumping-Jack Variations and Alternatives
How to do the Push Jumping-Jack
Begin by standing with your feet together and your arms at your sides.
In one motion, jump your feet out to the side beyond shoulder-width apart and clap your hands together overhead.
Quickly reverse the movement by jumping your feet back together and bringing your arms back to your sides.
As soon as your feet land, drop down into a push-up position.
Perform a single push-up, ensuring your chest nearly touches the floor but does not rest on it.
As you push up, jump your feet back towards your hands to return to the standing position.
Repeat the sequence for the desired number of repetitions or time interval, maintaining a rapid and fluid motion throughout the set.
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Push Jumping-Jack FAQs
What muscles does the Push Jumping-Jack work?
The Push Jumping-Jack mainly works the chest and triceps, with help from the quads and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Push Jumping-Jack?
None. The Push Jumping-Jack is a bodyweight exercise, so you can do it anywhere.
Is the Push Jumping-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 Push Jumping-Jack go on?
It belongs on push day in a push/pull/legs routine.
What are some Push Jumping-Jack variations and alternatives?
Similar exercises include the Aztec Push-Up, Burpee Long Push-Up Jump, Burpee Push-Up and Clap Jack.
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