Enhancing Skills

Jump back push-up

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Body Weight

Jump Back Push Up is a variation of traditional push-ups that adds an explosive jump to the movement. This exercise targets the chest, triceps, shoulders, and core muscles.

Stretch: Shoulder and Chest stretch

  • Shoulder Stretch: Stand tall and extend your left arm across your chest. Use your right arm to hold your left arm at the elbow and gently pull it closer to your body. Hold for 15-20 seconds and repeat on the other side.
  • Chest Stretch: Stand facing a wall with your arm extended. Place your palm on the wall with your fingers pointing behind you. Turn your body away from the wall until you feel a stretch in your chest. Hold for 15-20 seconds and repeat on the other side.

Warm-up:

  • 5-10 minutes of cardio such as jogging or jumping jacks to raise your heart rate and warm up your muscles.

How to select the proper weight: N/A (bodyweight exercise)

Proper form:

  1. Begin in a plank position with your hands shoulder-width apart.
  2. Engage your core and lower your body down into a push-up, keeping your elbows close to your body.
  3. Push yourself back up into a plank position.
  4. Quickly jump both feet forward towards your hands.
  5. Explosively jump up with your arms extended above your head.
  6. Land softly on your feet and return to the plank position to repeat.

How to reduce the difficulty:

  • Perform the exercise without the jump.
  • Perform the push-up with your knees on the ground.

How to increase difficulty:

  • Increase the speed of the exercise.
  • Perform the exercise for a longer period of time or more reps.

Reps: Beginner: 2 sets of 5 reps Intermediate: 3 sets of 10 reps Advanced: 4 sets of 15 reps

Estimated time for exercise: 10-15 minutes

Body Group:

Chest

Muscle Group(s):

Abdominals, Chest, Shoulders, Triceps

Muscles used:

Primary:

Pectoralis Major

Secondary:

Deltoids (Anterior), Triceps Brachii, Rectus Abdominis

Tertiary:

Erector Spinae, Gluteus Maximus

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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