Exercise guide
Kneeling Push Up Jack
- Intermediate
- Compound
- Rep-based
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This dynamic variation combines a kneeling push-up with a plyometric hand movement to build upper body power and core stability. It effectively targets the chest and triceps while challenging the shoulders and abs to stabilize during the explosive hand transitions.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a kneeling plank position with your knees on the floor and hands placed directly under your shoulders.
- Engage your core and glutes to maintain a straight line from your head to your knees.
- Position your feet together, either resting on the floor or slightly lifted for stability.
How to do it
- Lower your chest toward the floor by bending your elbows, inhaling as you descend with control.
- Explosively push off the ground, jumping your hands out wider than shoulder-width as you rise.
- Perform a wide-grip push-up, then explosively jump your hands back to the narrow starting position while exhaling on the upward drive.
- Maintain a rhythmic tempo, alternating between narrow and wide hand placements with each repetition.
Form checklist
- Keep your core braced throughout to prevent your hips from sagging or piking.
- Land with slightly bent elbows to absorb the impact of the hand transition.
- Ensure your elbows tuck at a 45-degree angle rather than flaring out to the sides.
- Keep your gaze about 6 inches in front of your hands to maintain a neutral spine.
Pro tips
- Focus on the 'catch' phase; use your chest and triceps to decelerate the landing immediately into the next descent.
- Imagine pushing the floor away as fast as possible to maximize the recruitment of fast-twitch muscle fibers.
Make it harder
- Increase the speed of the hand transitions to minimize the time your hands spend in contact with the floor.
- Transition to a full Push Up Jack from the toes to increase the total load on the upper body.
Frequently asked
- What muscles does the kneeling push up jack work?
- The kneeling push up jack primarily targets the deltoids, pectorals, and triceps, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the kneeling push up jack?
- The kneeling push up jack requires no equipment — just your body weight.
- Is the kneeling push up jack good for beginners?
- The kneeling push up jack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps
- Sphinx Push UpIntermediate · deltoids, pectorals, and triceps
- Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
- Body Open Cross FeetBeginner · calves, deltoids, and pectorals