Overhead Stepjack Press
Step, jump, and press your way to a full-body burn! This exercise combines cardio and strength for a fun and effective workout.
The Overhead Stepjack Press is a compound exercise that mainly works the chest and shoulders, with help from the core and back. No equipment needed: it uses just your bodyweight.
Overhead Stepjack Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
Secondary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
Overhead Stepjack Press Variations and Alternatives
How to do the Overhead Stepjack Press
Start in a standing position with your feet together and your arms at your sides.
Begin by doing a side-step out to the left, simultaneously bringing your hands together and up in front of your chest, palms facing outwards.
Immediately follow the side-step by jumping your right foot to meet your left foot, while pressing your hands overhead in a smooth, continuous overhead press motion.
Land softly on the balls of your feet with your arms fully extended overhead.
Reverse the motion by bringing your hands back to your chest as you side-step out to the right.
Repeat by jumping your left foot to meet your right foot and performing another overhead press.
Continue alternating side-steps with overhead presses in a fluid, controlled motion for the desired number of repetitions or time duration.
Maintain a straight posture and engage your core throughout the exercise to ensure stability and to maximize the benefits of the movement.
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Overhead Stepjack Press FAQs
What muscles does the Overhead Stepjack Press work?
The Overhead Stepjack Press mainly works the chest and shoulders, with help from the core and back. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Overhead Stepjack Press?
None. The Overhead Stepjack Press is a bodyweight exercise, so you can do it anywhere.
Is the Overhead Stepjack Press 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 Overhead Stepjack Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Overhead Stepjack Press variations and alternatives?
Similar exercises include the Knee Raise Step Jack, Overhead Jack to Jumping-Jack, Step Front Raise Jack and Inner Bicep Step Curl Jack.
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