- Primary muscles
- Chest
- Abs
- Secondary muscles
- Shoulder
- Triceps
- Back
- Equipment
- Swiss Ball
- Exercise description
- Male exercise for the city.
![Push-Up with Jack Knife frame #1](https://totalworkout.fitness/img/exercise/1280/frame/11070.1.jpg)
![Push-Up with Jack Knife frame #2](https://totalworkout.fitness/img/exercise/1280/frame/11070.2.jpg)
![Push-Up with Jack Knife frame #3](https://totalworkout.fitness/img/exercise/1280/frame/11070.3.jpg)
![Push-Up with Jack Knife frame #4](https://totalworkout.fitness/img/exercise/1280/frame/11070.4.jpg)
Push-Up with Jack Knife
1
Place the Swiss Ball nearby and lay on the ground in front of it with your hands on the ground shoulder width apart in a push up position. Place your lower shins on top of the ball.
2
Lower your torso downward until your chest almost touches the ground.
3
Press your upper body back up to the starting position while squeezing your chest. Pause for a second.
4
Raise your hips and with your extended legs pull the ball towards your chest. Work with your abs.
5
Lower your hips, rolling the ball back to the starting position. Repeat the exercise according to the training plan.