Push-Up Jack
Push-Up Jacks: A dynamic exercise that combines the push-up and jumping jack for a full-body, cardio-boosting workout!
The Push-Up Jack is a compound exercise that mainly works the chest and triceps, with help from the core and back. No equipment needed: it uses just your bodyweight.
Push-Up Jack Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
Push-Up Jack Variations and Alternatives
How to do the Push-Up Jack
Get into a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
Lower your body until your chest nearly touches the floor, keeping your elbows tucked at a 45-degree angle.
Press through your palms to push yourself back up to the starting plank position.
As you reach the top, quickly jump your feet wide apart, then immediately jump them back together.
Maintain a tight core and straight back throughout the entire movement.
Push-Up Jack FAQs
What muscles does the Push-Up Jack work?
The Push-Up Jack mainly works the chest and triceps, with help from the core and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Push-Up Jack?
None. The Push-Up Jack is a bodyweight exercise, so you can do it anywhere.
Is the 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 Push-Up Jack go on?
It belongs on push day in a push/pull/legs routine.
What are some Push-Up Jack variations and alternatives?
Similar exercises include the Aztec Push-Up, Burpee Long Push-Up Jump, Burpee Push-Up and Chest Tap Push-Up.
Training calculators
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