Moves/Push-up position jump ups

Push-up position jump ups

ID: 867

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Exercise Types:
Upper Push, Dynamic
Contraindications:
None
Equipment:
Floor Based, Low Bands
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Set the shoulder blades before pressing — retract and depress, then press.
  2. 2. Grip width affects emphasis — closer grip loads triceps more, wider loads chest more.
  3. 3. Lock out fully at the top but avoid hyperextending the elbow joint.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Perform from the knees or elevate hands on a bench to reduce the bodyweight load. Use resistance bands for assistance on overhead patterns.

Progression:

Add weight, increase tempo on the eccentric, or progress to a single-arm variation for greater stability demand.

Common Problems:

Uneven lockout — identify the weaker side and address with unilateral assistance work.