The Pushup Jack is an advanced all-over upper body exercise, engaging your chest, shoulders, arms and abdominals, while challenging your coordination. A proper Pushup Jack is performed with a rigid core.
Online Personal Training Video: Pushup Jack
How To Do It
1. Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart. Your legs should be spread, with your feet slightly wider than your hands. Your legs are straight and your toes are tucked under your feet.
2. Press against the ground with your hands, straightening your arms as you push your body away from the floor, while simultaneously “jumping” your feet together, so that you assume a traditional starting pushup position. Keep your palms in the same position and your body rigid. Try not to bend or arch your upper or lower back as you push up.
3. Exhale as you straighten your arms and pause for an instant at the top.
4. Lower your body to the floor in a controlled manner, while simultaneously “jumping” your feet to the original spread legs position. That’s one rep.
Online Personal Trainer Tips
1. Keep your eyes a few inches forward rather than down at the floor. The first contact you make with the floor with any part of your face should be with your chin, not your nose. This will help prevent a truncated range of motion.
2. Keep your body rigid throughout the entire movement. Imagine a steel rod between your ankles and shoulders or knees and shoulders, depending on which lower body contact point you choose.
3. With a rigid body, your hips, stomach and chest should contact the ground at approximately the same time.
4. Avoid being lazy and “dropping” your body to the floor. It’s okay to perform this exercise fast, but do so while maintaining proper form and muscle engagement.
