Push-Up Jack
Expert Advice
Keep your body in a straight line from head to heels and avoid sagging hips to maintain proper form and engage the core.
How-to-do Steps
- Start in a plank position with your hands under your shoulders and feet together.
- As you lower into a push-up, jump your feet out to the sides.
- Push back up to the plank position while jumping your feet back together.
- Repeat the movement for the desired number of repetitions.
Track Push-Up Jack in FitAI
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Muscles Worked
Push-Up Jack primarily targets the Quads, Glutes, Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads15%
Glutes15%
Chest20%
Secondary
Shoulders20%
Calves10%
Hamstrings10%
Triceps10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Push-Up Jack work?
Push-Up Jack primarily targets the Quads, Glutes, Chest. Secondary muscles involved include Shoulders, Calves, Hamstrings, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Push-Up Jack?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Push-Up Jack suitable for beginners?
Push-Up Jack is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
