Tucked Press Jumps (calisthenics)
EquipmentBodyweight
TypeCompound
DifficultyIntermediate
Primary:Front Delts, Core
Secondary:Triceps, Traps
Tertiary:Chest, Hip Muscles
Stabilizer:Upper Back, Forearms
📋 How to Perform
- Squat on a mat or soft floor with clear space in front of you, and place your hands flat shoulder-width apart just in front of your feet.
- Straighten your arms, spread your fingers, and lean your shoulders slightly forward over your hands.
- Tuck your knees toward your chest and jump lightly off both feet, pressing your hips up over your hands.
- Hold the tuck for a moment on straight arms, hips stacked above shoulders, pressing your fingertips down to stop any forward lean.
- Lower your feet back to the floor softly, landing on the balls of your feet with bent knees.
- If you tip too far forward, tuck your chin to your chest and roll out onto your upper back, not your head.
- Reset your hands and repeat for the desired number of reps.
⚠️ Common Mistakes to Avoid
- Placing the hands too far ahead of the shoulders, which sends the jump forward instead of up.
- Opening out of the tuck in the air, which drops the hips early and makes the landing harder to control.
- Bending the elbows as the hips rise, which drops the head toward the floor and loses the balance point.
