Stepjack Overhead Press
Expert Advice
Keep your core engaged throughout the movement to stabilize your spine and enhance the activation of your upper body muscles.
How-to-do Steps
- Start with feet together and hands at your sides.
- Step out to the side with one foot while raising your arms laterally to shoulder height.
- Continue the motion by pressing your hands overhead while bringing your feet together.
- Lower your arms back to shoulder height as you step out to the opposite side.
- Repeat the sequence for the desired number of repetitions.
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Muscles Worked
Stepjack Overhead Press primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Triceps, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads14%
Hamstrings14%
Calves14%
Glutes14%
Shoulders14%
Chest14%
Triceps14%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Stepjack Overhead Press work?
Stepjack Overhead Press primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Triceps. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Stepjack Overhead Press?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Stepjack Overhead Press suitable for beginners?
Stepjack Overhead Press is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
