The Pushup Jack Challenge Will Burn Out Your Upper Body

You just wrapped up an awesome push day workout. Now’s the time to perform this pushup jack challenge from trainer Jeremy Scott, creator of the Men’s Health Action Hero Jacked fitness series, to finish off the day.

It sounds simple enough: Set a timer for one minute, and crank out as many high-quality reps as you can. But as you’ll soon find out, keeping your form is anything but easy—and a minute will stretch even longer than you’d have ever imagined. Plank jack pushups attack your chest, core, and shoulders, and by performing them for max reps (especially after you’ve already completed an entire workout) this challenge doubles as an awesome upper-body finisher. You’ll drain the tank and build muscular stamina.

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?? 1 Minute Max Reps ?? Nothing sexy just a basic 1 Minute all our test of what you have left in the tank. Finishing up an upper body session I decided to test what I had left to give in this 1 Minute Max Rep Test. Set the clock ⏰ for 1 Minute and complete as many legit reps of Pushup Jacks as possible (resting if you need to inside the minute to reach max reps) I ended up with 36 total and it left me laying here for a minute or so after ? ~ if you can’t do Pushup Jacks try standard pushups or elevated based on your ability level. I like these 1 Minute all out sets to end workouts to leave everything you got on the gym floor (literally) ~ if you give this a try be sure to tag ? me at #jeremyscottfitness with your rep # ~ have a most bad ass Friday night kids! #friday #menshealth #pushups #pushupchallenge #pushupsvariation #cardio #sweat #workout #workouts #workoutmotivation #health #fitness #fitfam #personaltrainer #onlinecoach #scottsdale #phoenix #arizona #az #47daytransformation

A post shared by Jeremy Scott Fitness (@jeremyscottfitness) on Oct 4, 2019 at 6:50pm PDT

Focus on maintaining control and lowering (not collapsing) your chest all the way to the floor with each rep. Keep your form tight, maintaining a solid core and straight spine with every rep—as good as it might feel to let it lag, avoid leaning your pelvis into the floor to cheat your last reps.

If you feel yourself start to falter, don’t be afraid to take a short mid-set break before getting back into it. In place of plank jack pushups, you can also perform standard or close-grip pushups to ramp up the upper body volume. Master them before progressing to full plank jack pushups.

Once the minute is up, rest for a couple of minutes and then head into your usual cool down. Count your reps and try it again each week to keep track of your progress. Scott pumped out 36 reps, so you have a standard to aim to achieve.

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