Push-up Plank Jack Burpee
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Plyometrics
- Typ
- Aerobic
The push-up plank jack burpee is a full-body plyometric exercise that chains three movements together — a push-up, a plank jack (jumping feet wide and back in a plank position), and an explosive jump — into one continuous sequence. It delivers intense cardiovascular conditioning while simultaneously building upper-body endurance, core stability, and lower-body power. Because it requires only body weight, it fits equally well into HIIT circuits, metabolic finishers, or equipment-free cardio sessions.
Push-up Plank Jack Burpee: So führst du sie aus
- 1Stand tall with your feet hip-width apart and your arms at your sides.
- 2Hinge at the hips, bend your knees, and place both hands on the floor just outside your feet.
- 3Jump or step your feet back simultaneously so you land in a high plank — hands directly under your shoulders, body in a straight line from head to heels.
- 4Perform one push-up: lower your chest to the floor by bending your elbows, then press back up to the high plank position.
- 5From the top of the push-up, jump both feet out wide (like the bottom of a jumping jack) and then immediately jump them back together — this is the plank jack.
- 6Jump or step your feet forward toward your hands, returning to the low squat position.
- 7Drive through your legs and swing your arms overhead to explode into a vertical jump, fully extending your body at the top.
- 8Land softly with bent knees to absorb the impact, and immediately lower back into the starting position for the next rep.
Technik-Tipps
- Brace your core throughout the entire sequence — especially during the plank jack — to prevent your hips from sagging or piking.
- Keep your wrists stacked directly under your shoulders during the push-up and plank jack to protect the joints.
- Land each jump (both the plank jack and the final vertical jump) with soft, bent knees to reduce impact on your ankles and knees.
- Breathe rhythmically: exhale on the push-up press-up, inhale as you jack, and exhale again on the explosive jump.
- If the movement feels too fast or your form breaks down, slow each phase down and control the transition before building back up to full speed.
Häufige Fehler
- Letting the hips sag during the plank jack, which compresses the lower back and removes core engagement from the movement.
- Rushing through the push-up with a partial range of motion — skipping the full chest-to-floor lowering reduces the upper-body training stimulus.
- Landing the vertical jump with stiff, locked-out knees, which transmits excessive force through the joints and increases injury risk.
- Holding the breath during the sequence, which causes premature fatigue and reduces power output on the jump.
- Allowing the feet to land too far apart or too narrow on the plank jack, which destabilizes the hips and throws off the next transition.
Häufig gestellte Fragen
What makes the push-up plank jack burpee different from a standard burpee?
A standard burpee typically includes a jump back to plank, an optional push-up, a jump forward, and a vertical jump. The push-up plank jack burpee adds a mandatory push-up and inserts a plank jack between the push-up and the stand-up, making it longer, more demanding on the upper body and core, and significantly more cardiovascular.
Is this exercise suitable for beginners?
It is best suited to intermediate or advanced exercisers who can already perform full push-ups and standard burpees with good form. Beginners should first build a base with regular push-ups, plank holds, and basic burpees before combining all three into this sequence.
How many reps or rounds should I do?
Because of its high intensity, quality matters more than quantity. Start with 5–8 reps per set, rest fully, and perform 2–4 sets. In a HIIT format, work intervals of 20–40 seconds with equal or longer rest work well for most people.
Can I do this exercise every day?
Daily performance is not recommended. The plyometric jumping and push-up volume create meaningful neuromuscular and cardiovascular stress that needs recovery. Two to four sessions per week with at least one rest day between sessions is a sustainable approach for most people.
What are good progressions and regressions for this exercise?
To regress, remove the jump at the end (step up instead), perform the plank jack slowly, or do a knee push-up. To progress, add more plank jacks per rep, increase the number of push-ups per round, or wear a light weight vest to add resistance without changing the movement pattern.
