Push Up Jacks 101 Video Tutorial
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Overview
Push Up Jacks are a dynamic exercise that combines a traditional push-up with a jumping jack movement, targeting the chest, shoulders, triceps, and abs. To perform the exercise, start in a high plank position with hands slightly wider than shoulder-width apart. As you lower your chest toward the ground in a push-up, simultaneously jump your feet out to the sides, similar to a jumping jack. Push back up to the starting position, bringing your feet back together. This full-body movement helps build upper body strength, engages the core, and improves cardiovascular endurance, all while using just your bodyweight for resistance.
How to Perform
Begin by positioning yourself on all fours, with your hands directly under your shoulders, knees beneath your hips, and toes tucked.
Extend one leg at a time behind you, aligning your body into a full push-up position with your legs straight, elbows fully extended, and your head neutral, looking down at the floor.
Jump your feet outward to a position slightly wider than shoulder-width, mimicking the movement of a jumping jack.
With control, lower your body by squeezing your shoulder blades together and bending your elbows, keeping your core tight and engaged.
Lower yourself until your upper arms are parallel to the ground or your chest lightly touches the floor, ensuring proper form and control throughout the descent.
Push through your palms, extending your arms to return to the starting position, bringing your feet back together.
Repeat the movement for the desired number of repetitions, focusing on maintaining stability and controlled movements for optimal results.
★ 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
When performing the movement, make sure your hips stay stable and don't sag as your feet move outward, maintaining a neutral spine throughout the exercise.
In the bottom position, your arms should form a straight line, resembling an arrow, rather than a "T" shape. This ensures better alignment and muscle activation.
Keep your spine rigid as you lower and raise your body, imagining that you’re performing a moving plank to stabilize your core.
Before descending, tighten your glutes and brace your core to keep your ribcage neutral and prevent any excessive arching in your back.
Keep your chin tucked and avoid looking forward, ensuring your neck stays aligned with your spine.
Focus on pressing your thumbs toward each other during the movement to activate your chest muscles more effectively.
Avoid letting your head protrude forward. Your chest should reach the floor at the same time as your nose for proper form.
As you push up, visualize pushing yourself as far away from the ground as possible to maximize the movement's effectiveness.
Ensure that you fully extend your arms at the top of the repetition, pushing all the way through the floor. Allow your shoulder blades to move freely around your ribcage.
Many people cut their range of motion short, reducing the benefits of the exercise. Aim to complete each rep with a full range of motion for optimal results.
How Not to Perform
Avoid letting your hips sag: When your feet move outward during the jumping jack motion, don’t allow your hips to droop toward the floor. This can strain your lower back and reduce the effectiveness of the exercise. Keep your core engaged and your hips level throughout the movement.
Don’t arch your back: Failing to brace your core properly can cause your back to arch excessively, which may lead to lower back strain. Always tighten your abs and squeeze your glutes before descending to maintain a neutral spine.
Don’t let your elbows flare out: As you lower yourself into the push-up, avoid letting your elbows go out to the sides too much (forming a "T" shape with your body). Instead, keep your elbows at about a 45-degree angle from your torso to engage the chest more effectively and prevent shoulder strain.
Don’t rush through the movement: Performing the exercise too quickly can compromise your form and reduce muscle activation. Move with control, especially during the push-up portion, to maximize muscle engagement and prevent injuries.
Avoid looking forward: Looking forward during the push-up can strain your neck. Keep your chin tucked and gaze at the floor, maintaining a neutral head position throughout the movement.
Don’t cut your range of motion short: Ensure that you lower yourself all the way to the floor, with your chest (or upper arms) parallel to the ground or just touching the floor. Partial reps limit the benefits and effectiveness of the exercise.
Avoid improper foot placement: When jumping your feet out, don’t let them spread too wide or too narrow. Keep your feet at a comfortable width, slightly wider than shoulder-width, to avoid straining your knees or altering your body alignment.
Don’t neglect breathing: Holding your breath can cause unnecessary tension and fatigue. Inhale as you lower your body, and exhale as you push back up to maintain proper energy and avoid dizziness or unnecessary strain.
Don’t let your body collapse at the bottom: As you reach the lowest point of the push-up, don’t let your chest or body collapse toward the floor. Engage your chest and triceps to control the descent and protect your shoulder joints.
Avoid bouncing off the floor: Don’t use momentum by bouncing off the ground when coming up from the push-up. This can cause shoulder injuries and reduce the work done by the target muscles (chest, shoulders, and triceps). Focus on a controlled movement instead.
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.
