Movement overview

The Push Up Jack is a dynamic exercise that combines the traditional push-up with a jumping jack motion. It targets the chest, shoulders, triceps, and core muscles while also providing cardiovascular benefits. This exercise enhances upper body strength, endurance, and coordination.

Step-by-step cues

1. Start in a high plank position with your hands placed slightly wider than shoulder-width apart and your feet together.
2. Engage your core and keep your body in a straight line from head to heels.
3. Lower your chest towards the floor by bending your elbows, keeping them at about a 45-degree angle to your body.
4. As you push back up to the starting position, jump your feet out to the sides wider than hip-width apart.
5. Immediately jump your feet back together as you lower into the next push-up repetition.
6. Continue alternating between push-ups and jumping jack motions for the desired number of repetitions.

Technical tips

• Maintain a strong core throughout the exercise to prevent sagging hips.
• Focus on controlled movements rather than speed to ensure proper form.
• Keep your elbows slightly tucked in during the push-up to protect your shoulders.
• Breathe out as you push up and jump, and inhale as you lower down.
• If you're new to this exercise, start with modified push-ups on your knees before progressing to full push-up jacks.
• Ensure that your hands are positioned correctly to avoid wrist strain.