Exercise guide
Push-Up Jack
- Intermediate
- Compound
- Rep-based
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
The Push-Up Jack is a dynamic compound movement that combines upper body strength with cardiovascular conditioning and core stability. It forces the core to stabilize the spine against the impact of the jumping legs while the chest and triceps handle the pushing load.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Equipment
Setup
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Place your feet together and engage your core and glutes to create a straight line from head to heels.
- Ensure your shoulders are stacked directly over your wrists.
How to do it
- Lower your chest toward the floor while simultaneously jumping your feet out wider than your hips.
- Inhale during the descent, keeping your hips level and avoiding any sagging in the lower back.
- Explosively push back to the starting position while jumping your feet back together.
- Exhale as you push up and land softly on the balls of your feet.
Form checklist
- Keep your core braced to prevent your hips from dipping or bouncing too high.
- Maintain a 45-degree angle between your elbows and your torso.
- Land lightly on your toes to minimize impact on the joints.
- Keep your head in a neutral position, looking about 6 inches in front of your hands.
Pro tips
- Focus on the timing: your feet should reach their widest point exactly when your chest is at the bottom of the push-up.
- Squeeze your glutes throughout the movement to provide a stable anchor for the jumping motion.
Make it harder
- Perform the exercise with a weighted vest to increase the resistance on both the push and the jump.
- Add a second leg jack at the top of each push-up to increase the cardiovascular demand.
Frequently asked
- What muscles does the push-up jack work?
- The push-up jack primarily targets the abs, deltoids, obliques, pectorals, and triceps, and also works the glutes, hamstrings, quadriceps, and serratus anterior as secondary muscles.
- What equipment do you need for the push-up jack?
- The push-up jack requires no equipment — just your body weight.
- Is the push-up jack good for beginners?
- The push-up jack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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