Step by step instructions, muscle activation and variants for the Push-Up Jack.
A dynamic bodyweight exercise that combines a standard push-up with a jumping jack leg movement. As you lower into the push-up, you jump your feet out wide, and as you press back up, you jump them back together — adding a cardio and core challenge to traditional upper-body pressing work.
Common mistakes content is coming soon.
The Push-Up Jack 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.