Jack Push-Up

exercise_detail.body_part: enums.body_part.CHEST

exercise_detail.description

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.

exercise_detail.how_to_perform

  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.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.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.

Unlock your training potential!

Utilize automated tracking, personalized workouts, and detailed analyses to boost your performance and achieve goals faster. Don't miss out - download the app now and transform your training experience! Available on the App Store and Google Play.
app-storegoogle-play

© 2024 SmartWorkout