Jump-Out To Push-Up 101 Video Tutorial
0
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Jump-Out to Push-Up is a hybrid bodyweight exercise that combines a plyometric leg movement (jumping the legs out) with an upper-body push (push-up). It builds upper-body strength, explosiveness, and cardiovascular conditioning all at once. The move challenges the chest, triceps, shoulders, and lower-body stabilizers while also elevating the heart rate, making it ideal for fat-burning or conditioning circuits. It requires no equipment, making it accessible for all environments. This functional full-body movement helps improve body coordination, endurance, and upper-body power.
How to Perform
Start Standing: Begin standing tall with feet shoulder-width apart.
Squat Down: Lower into a squat position and place both hands flat on the floor in front of you.
Jump Legs Out: Explosively jump both legs back into a high plank/push-up position.
Perform Push-Up: Lower your chest toward the floor by bending your elbows, then push back up to full extension.
Jump Legs Back In: Hop your feet back underneath your body into a crouched position.
Return to Stand: Either stand up or continue into the next rep fluidly.
Repeat: Perform reps continuously, keeping the core tight and motion smooth.
Breathing: Inhale on the way down, exhale as you push up and jump in.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your back flat and core engaged during the push-up phase.
Land your jump-outs softly to reduce joint impact.
Keep elbows at a 45-degree angle to the torso during push-ups.
Use a strong, controlled motion during the push-up—avoid sagging hips.
Start slow to get the motion right before increasing speed.
Use an elevated surface for push-ups if strength is a limiting factor.
Keep the movement continuous to build cardio intensity.
Tighten the glutes and thighs during the plank portion.
Always land with knees slightly bent to absorb shock.
Focus on smooth transitions between the jump-out and the push-up.
How Not to Perform
Don’t let your hips sag during the plank—this stresses the lower back.
Avoid collapsing the chest during the push-up; stay controlled.
Don’t jump out too wide or too narrow—keep feet hip-width.
Never lock your elbows at the top of the push-up.
Avoid bouncing or rushing through reps without control.
Don’t let your hands drift forward during the push-up; keep them under shoulders.
Don’t flare your elbows out excessively.
Keep your neck neutral—don’t crane the head upward.
Don’t skip the jump-back-in; this builds hip explosiveness.
Don’t forget to breathe rhythmically and fully.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
