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Exercise Benefits With Proper Form & Technique

Jackknife Push-up

through 10 votes
muscles:TricepsMuscle, DeltoidsMuscle
synergists:Hand ExtensorsMuscle, Pectoralis MajorMuscle, Serratus AnteriorMuscle, TrapeziusMuscle, Rectus AbdominisMuscle
required:Bench or Fitness Mat or Seat
fitness level:Hard
exercise type:Strength
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