The jack press combines the leg pattern of a jumping jack with an overhead press of light dumbbells (or bodyweight). As you jump your feet wide, you press the dumbbells overhead simultaneously. The combination provides full-body cardio with shoulder loading.
Muscle Group
Calves, Cardio, Shoulders, Triceps
Equipment Required
Dumbbell
Type
Cardio
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Combines cardio with shoulder loading
- Builds shoulder endurance
- Excellent total-body conditioning
- Time-efficient HIIT exercise
- Easy to scale by adjusting dumbbell weight
- Engaging variation on jumping jacks
How to perform
- Stand tall with feet together and a light dumbbell in each hand at shoulder height.
- Jump your feet out to wider than shoulder-width.
- Simultaneously press both dumbbells straight up overhead, locking out your arms.
- Land softly on the balls of your feet.
- Immediately jump your feet back together as you lower the dumbbells back to shoulder height.
- Continue alternating between the wide-feet/arms-up and feet-together/arms-down positions.
- Move at a brisk, rhythmic pace.
- Use light dumbbells (5 to 15 lbs). Perform 30 to 45 seconds per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Traps
Primary
Calves
Primary