Push-Up Burpee Plank Jack
Crank up the intensity! Push-Up Burpee Plank Jack is a full-body blast combining strength & cardio. Prepare to sweat!
The Push-Up Burpee Plank Jack is a compound exercise that mainly works the chest and triceps, with help from the core and quads. No equipment needed: it uses just your bodyweight.
Push-Up Burpee Plank Jack Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Push-Up Burpee Plank Jack Variations and Alternatives
How to do the Push-Up Burpee Plank Jack
Equipment: None required. Exercise mat (optional for comfort).
Starting Position:
Begin in a plank position. Place your hands directly beneath your shoulders, keeping your legs extended straight behind you. Your body should form a straight line from your head to your heels.
Engage your core muscles by tightening your abdominal muscles.
Movement Instructions:
Push-Up: Lower your chest towards the ground by bending your elbows. Keep your body straight and avoid sagging your hips. Push back up to the starting plank position.
Plank Jack: While still in the plank position, jump both feet out to the sides, like a jumping jack. Quickly jump them back to the starting position. Keep your core engaged and maintain a straight posture.
Burpee: From the plank position, jump your feet forward towards your hands, landing in a squat position.
From the squat position, jump up explosively, reaching your arms overhead as you jump.
Land softly back into the squat position, and then step or jump back into the plank position to repeat the full sequence.
Tips:
Perform the push-up with control. If you're unable to complete a full push-up, you can modify it by dropping your knees to the ground.
Keep your movements smooth and deliberate to maintain proper form.
Rest as needed and hydrate to stay refreshed during your workout.
Repetitions: Start with 5-10 repetitions of the sequence, and gradually increase as you build strength and endurance.
Push-Up Burpee Plank Jack FAQs
What muscles does the Push-Up Burpee Plank Jack work?
The Push-Up Burpee Plank Jack mainly works the chest and triceps, with help from the core and quads. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Push-Up Burpee Plank Jack?
None. The Push-Up Burpee Plank Jack is a bodyweight exercise, so you can do it anywhere.
Is the Push-Up Burpee Plank 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 Burpee Plank Jack go on?
It belongs on push day in a push/pull/legs routine.
What are some Push-Up Burpee Plank Jack variations and alternatives?
Similar exercises include the Aztec Push-Up, Burpee, Burpee Long Push-Up Jump and Side Burpee Tap Step Jack.
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