Also known as: tuck press, tuck press jump, press jump, tuck jump press, bodyweight press jump

What is Tucked press jumps?

Tucked press jumps are a hard calisthenics push movement where you press through the arms from a tucked position to lift your hips and briefly take your feet off the ground. They primarily target the shoulders and core, demanding high shoulder stability and arm strength.

How to Do Tucked press jumps

  1. Assume tucked position: Sit with knees hugged to chest and hands shoulder-width in front; spread fingers and place weight through the palms for secure support.
  2. Engage shoulders: Protract and depress the scapulae, brace your core, and straighten the arms to create stable shoulder positioning before pressing.
  3. Lean forward: Shift your torso forward over the hands while keeping a tucked knee position and a neutral neck to preload shoulder muscles.
  4. Press through arms: Drive the shoulders and triceps to lift the hips and briefly take the feet off the ground using upper-body power, not leg thrust.
  5. Land with control: Softly return feet to the ground by absorbing force with the elbows and core, reset your tuck, and breathe before the next rep.

Muscle Groups

Shoulders

Description

Start in a tucked position with your feet on the ground and hands placed firmly in front of you. Lean forward, engage your shoulders and core, and press through your arms to lift your hips up, briefly taking your feet off the ground. Lower back down with control and repeat. Focus on using shoulder and core strength to lift, not momentum from the legs.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of tucked press jumps?

Tucked press jumps build shoulder pressing strength, core stability, and explosive upper-body power while improving scapular control and coordination. They translate to better handstand pressing and dynamic push-skill performance with minimal equipment.

What are common mistakes when doing tucked press jumps?

Common mistakes include using leg momentum, failing to engage shoulder protraction and core, rounded shoulders, and poor hand placement. Practice slow tempo reps and scapular drills to correct technique and minimize injury risk.

How can I progress to or regress from tucked press jumps?

Regress with frog stand holds, incline tucked presses, or assisted band presses. Progress by increasing range to pike or straight-arm presses, adding reps, or practicing weighted negatives and handstand push-up variations to build strength.