Jackknife Push Ups: How to Build More Shoulder Muscle Mass

Jackknife push ups, this advanced push-up variation targets your shoulders, chest, and core in a way that conventional push-ups might not. Let’s delve into the details and discover why jackknife push ups are a powerful addition to your fitness routine.

Understanding Jackknife Push Ups

Jackknife push ups are a hybrid exercise that combines the traditional push-up with the pike position found in yoga. In this exercise, your body forms an inverted V-shape, which is where the name “jackknife” comes from. This unique position emphasizes your shoulder muscles—particularly the deltoids—along with your chest and triceps. In CrossFit, it is very common to use this type of push-up as a progression towards Handstand Push-Ups (HSPU).

Why Jackknife Push Ups Are a Game-Changer

Superior Shoulder Development: Traditional push-ups mainly engage the chest and triceps, with shoulders getting secondary attention. Jackknife push ups, however, place more emphasis on your shoulders due to the angled position. This increased focus can lead to enhanced muscle definition and growth in your deltoids.
Enhanced Core Engagement: The jackknife push-up position requires substantial core activation. By maintaining the inverted V-shape, you engage your abdominal muscles and obliques more intensely than in a standard push-up, leading to improved core strength and stability.
Increased Upper Body Stability: The exercise demands balance and control, which improves your overall upper body stability. This stability is not only beneficial for other exercises but also enhances your daily functional movements.
Improved Flexibility and Mobility: Performing jackknife push ups requires and develops flexibility in your hamstrings and calves due to the pike position. Over time, this can contribute to better overall mobility and reduce the risk of injury.
Elevated Cardiovascular Endurance: The dynamic nature of jackknife push ups means they also get your heart rate up, providing a mild cardiovascular workout. This makes them an effective choice for those looking to combine strength training with a bit of cardio.
Enhanced Functional Strength: The jackknife push-up’s requirement for balance and control translates well into real-life movements. This exercise can enhance your functional strength, which is useful for various activities, from sports to daily tasks.
Boosted Metabolic Rate: Due to the combination of strength training and cardio aspects, jackknife push ups can help elevate your metabolic rate. This increased metabolism can aid in better calorie burning even after your workout is complete.

Mastering the Jackknife Push Up: Form and Technique

To reap the full benefits of jackknife push ups, mastering the correct form is crucial:

Starting Position: Begin in a high plank position with your hands placed shoulder-width apart. Your body should be in a straight line from head to heels.
Execution: Lift your hips towards the ceiling, creating an inverted V-shape. Your head should move towards your feet as you push your hips up and back. Focus on keeping your legs straight and engaging your shoulders throughout the movement.
Lowering Phase: As you lower your upper body towards the ground, keep your shoulders engaged and avoid collapsing your lower back. This phase should be controlled to maximize muscle engagement.
Repetition and Sets: For best results, aim for 3 sets of 10-15 repetitions. Adjust the number of sets and reps based on your fitness level and goals.

Tips for Beginners

For those new to jackknife push ups, starting with modifications can help:

Use an Elevated Surface: Perform the exercise with your hands on an elevated surface like a bench or a sturdy chair. This reduces the intensity and helps you focus on form.
Bend Your Knees: If the full version is too challenging, try performing the movement with bent knees. This adjustment still provides benefits while making the exercise more accessible.
Progress Gradually: Increase the difficulty by gradually extending the range of motion and adding more repetitions as you build strength and confidence.
Pay Attention to Form: Proper form is crucial for preventing injury and maximizing benefits. If needed, consult a fitness professional to ensure you’re performing the exercise correctly.

Incorporating Jackknife Push Ups into Your Routine

To achieve significant results, consistency and strategic integration are key:

Frequency: Aim to include jackknife push ups in your workout routine 2-3 times a week. Ensure you have adequate rest between sessions to allow muscle recovery.
Progressive Overload: Gradually increase the number of repetitions or sets as your strength improves. You can also add variations, such as performing one-legged jackknife push ups or adding a shoulder tap, to further challenge yourself.
Complementary Exercises: Combine jackknife push ups with other shoulder-targeting exercises like shoulder presses, lateral raises, and front raises. This balanced approach ensures comprehensive shoulder development.
Warm-Up and Cool-Down: Always incorporate a proper warm-up before starting your workout and a cool-down after. This helps prevent injury and promotes faster recovery.

Source: bodybuilding.com