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Push-Up Jacks
Bodyweight exercise combining push-ups with jumping jack foot movements to target chest, triceps, and core while building upper body strength, stability, and cardiovascular endurance.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Obliques, Lower Back, Adductors, Abductors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Triceps
8/10Lateral Head, Medial Head
Shoulders
7/10Anterior Delts
Abs
6/10Rectus Abdominis, Transverse Abdominis
Obliques
5/10External Obliques
Lower Back
4/10Erector Spinae
Adductors
3/10Abductors
3/10Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in high plank position with hands wider than shoulders, body straight from head to heels, feet together, core engaged.
- Bend elbows to lower chest toward floor while jumping feet out wide.
- Keep body straight and core tight throughout.
- Push through palms to extend arms while jumping feet back together.
- Fully extend elbows at top.
- Repeat for reps.
Coaching Tips
Form Cues
- Keep body plank straight
- Elbows at 45 degrees
- Core braced tight
- Jump feet controlled
- Gaze down neutral
Breathing
Inhale as you lower and jump feet out; exhale forcefully as you push up and jump feet in, bracing core.
Tempo
2-0-1
Range of Motion
Lower until chest nears floor with elbows at 90 degrees; fully extend arms at top with feet jumping from together to wider than shoulders.
Safety
Safety Notes
- Avoid if acute shoulder or back pain
- Master basic push-ups first
- Use modifications if beginner
- Warm up shoulders and wrists
- Consult doctor for pre-existing conditions
Spotting
No spotting needed; perform in open space away from obstacles.
Common Mistakes
- Hips sagging during jump
- Flaring elbows wide
- Neck craning up
- Incomplete push-up range
- Arching lower back
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Wrist injuries
- Recent surgery
Flexibility Needed
- Shoulder flexion to 160 degrees
- Wrist extension to 70 degrees
- Ankle dorsiflexion for plank stability
Build Up First
- Perform 10 standard push-ups
- Basic plank hold for 30 seconds
- Coordinate upper and lower body movements
Also known as
Pushup Jacks, Jumping Push-Ups, Plank Jack Push-Ups
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