Chest · Bodyweight
Push-up 3 Points Hops
How to do the push-up 3 points hops, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start in a push-up position and perform a push-up. At the top, hop both hands and feet a short distance to one of three points, reset the plank, and press again. Move between the three points explosively while keeping a tight, level torso on every landing.
- 1Your chest and triceps driving each press
- 2Your shoulders and core absorbing the hop landings
- 3A braced, level torso every time your hands reset
Common mistakes
- Letting your hips pike or sag as you hop
- Landing with locked, stiff arms
- Losing the straight line between hops
Muscles worked
The push-up 3 points hops mainly works the mid chest and triceps, with the upper chest, upper abs, lower abs, front delts, forearms, lower chest, and obliques assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- Front DeltsSupport
- ForearmsSupport
- Lower ChestSupport
- ObliquesSupport
- Upper TrapsMinor
- QuadsMinor
- GlutesMinor
- CalvesMinor
- Side DeltsMinor
- Hip FlexorsMinor
Kovo programs the push-up 3 points hops for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.