Push-Up 3-Point Hops - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Push-Up 3-Point Hops

Step by step instructions, muscle activation and variants for the Push-Up 3-Point Hops.

HardFront shouldersMiddle chest

About this exercise

Push-up 3-point hops is an advanced plyometric push-up variation in which you explosively hop your hands and feet between three different positions during a set. The lateral movement pattern challenges the chest, shoulders, and triceps while adding an agility and coordination demand.

How to Perform

  • Begin in a high-plank position with hands slightly wider than shoulder width
  • Perform a push-up, lowering your chest to the floor and pressing back up explosively
  • At the top, hop both hands and feet to the right (position 2), absorb the landing softly, and immediately perform another push-up
  • Hop back to center (position 1) and perform another push-up
  • Hop to the left (position 3), perform a push-up, then hop back to center
  • Keep your core tight and hips level during every hop and push-up
  • Breathe out on the push-up press and maintain control of each landing

Muscle Activation

Primary
Front shouldersMiddle chest
Secondary
TricepsCore

Common Mistakes

Common mistakes content is coming soon.

About the Push-Up 3-Point Hops

The Push-Up 3-Point Hops is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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