Chest · Bodyweight
Push-up Jack
How to do the push-up jack, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start in a push-up position with your hands under your shoulders. As you lower into a push-up, jump your feet out wide, then jump them back together as you press up. Keep your core tight and hips level throughout.
- 1Your chest, shoulders, and triceps driving each press
- 2Your core bracing hard to keep your hips from sagging
- 3Light, quick feet on the jump in and out
Common mistakes
- Letting your hips sag or pike up
- Flaring your elbows out wide at the bottom
- Dropping your head or rounding your upper back
Muscles worked
The push-up jack mainly works the mid chest, with the triceps, upper chest, lower chest, upper abs, lower abs, obliques, front delts, and adductors assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- Front DeltsSupport
- AdductorsSupport
- ForearmsMinor
- QuadsMinor
- GlutesMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the push-up jack 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.