Exercise Guide

Jackknife Push-up

Triceps, Deltoids
Hand Extensors, Pectoralis Major, Serratus Anterior, Trapezius, Rectus Abdominis
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required:Bench / Fitness Mat / Seat
Variations available (17)
Starting PositionExecution

Starting Position

  • place a solid chair at a wall, so that it cannot slide away
  • your back points to the seat area
  • knee yourself directly in front of the chair and hold yourself up with your hands
  • now place the toes on the seat area
  • your feet are together, your legs stretched out, your back straight
  • your bottom is the highest point of a Ʌ, which is built now
  • the hands are a bit wider than shoulder width apart
  • the fingertips point forwards

Correct Execution

  • slowly bend your elbows
  • hold the hip up and the head in extension to the spine
  • the movement ends, when your head slightly touches the ground
  • afterwards, push yourself back up again in a controlled motion and repeat the exercise

tip for the workout

  • you can also do this exercise without a chair with the feet on the ground
Suggestions for this exercise?!

Related exercise lists:

Triceps, Deltoids, Upper Arms, Arms, Shoulders, Strength