Inchworm push-up & explosive jump

Starting Posture

Start in a standing position with your feet hip-width apart and your arms by your sides.

How to Exercise

1. Begin by bending at the waist to touch the floor with your hands, keeping your legs straight. 2. Walk your hands out until you are in a plank position. 3. Perform a push-up, making sure to keep your body in a straight line. 4. Walk your hands back towards your feet and return to the standing position. 5. Explosively jump into the air, reaching your arms overhead.

Breath Control

Inhale as you walk your hands out into the plank position and exhale as you perform the push-up. Inhale again as you walk your hands back towards your feet, and exhale as you jump into the air.

Common errors

Common errors include bending the knees during the push-up, keeping the hips too high or too low in the plank position, and failing to extend fully on the explosive jump. Remember to keep your body in a straight line during the push-up and maintain proper form throughout the entire exercise.

Weights

Grips

Variations

To increase the difficulty, you can add a clap at the top of the explosive jump or perform multiple push-ups before walking back to the starting position. For a lower-impact variation, you can perform the exercise on your knees rather than in a full plank position.

Comments and tips

Make sure to engage your core muscles throughout the exercise to maintain proper form. Start with a few repetitions and gradually increase the intensity as needed. Focus on control and stability during the movement.

Cautions

Avoid arching your back during the push-up to prevent strain on your lower back. If you experience any pain or discomfort, stop the exercise immediately.