Push-Up 3 Points Hops
Push-Up 3 Points Hops Exercise Description
Push-up 3 Points Hops is a plyometric push-up variation that builds upper-body power and dynamic trunk stability. From a high plank, you explosively “hop” your hands between three small targets (center, left, right) while maintaining a neutral spine and steady pelvis. The movement primarily loads the pectoralis major, triceps brachii, and anterior deltoids, with the serratus anterior and core musculature stabilizing the shoulder girdle and torso. Rapid hand repositioning challenges coordination and shoulder stability under speed, so the emphasis is crisp takeoff and quiet, controlled landings. Keep the hops compact and precise; quality alignment and soft elbows on landing matter more than distance. Maintain active shoulders, hands just outside shoulder width, and elbows tracking roughly 30–45° from the torso for efficient force transfer and consistent mechanics.
- Muscle Groups: Chest, Delts, Pecs, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Assisting Muscles: Pectoralis Major - Clavicular Head
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Arms, Chest, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Mid Chest, Outer Tricep
- Movement Direction: Other
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Push-Up 3 Points Hops Exercise
‘- Set three small hand targets on the floor forming a compact triangle: one under your shoulders (center) and one slightly to each side.
– Assume a high plank: wrists stacked under shoulders, fingers spread, ribs down, glutes and abs braced, neck neutral.
– Create tension by “screwing” your hands into the floor (external rotation torque) to pack the shoulders.
– Dip slightly by bending the elbows, then drive the floor away to hop both hands to the left target; keep the body as one rigid line.
– Land softly with elbows slightly bent; avoid locking out and avoid shrugging.
– Hop back to center, then to the right target, then back to center—keep hops small and precise.
– Reach the floor away at the top (slight scapular protraction) while maintaining neutral spine.
– Stop if your hips sag/pike, your landings get loud, or elbows flare excessively.
Push-Up 3 Points Hops Tips
‘- Set the three hand targets in a compact triangle so the hops stay small and precise.
– In the start position, stack wrists under shoulders, spread your fingers, and brace ribs down with glutes and abs tight.
– Keep your neck neutral and your spine/pelvis steady so your body moves as one rigid line during each hop.
– “Screw” your hands into the floor (external rotation torque) to pack the shoulders and keep them active.
– Use a slight elbow bend to dip before each hop, then drive the floor away explosively to move to the next target.
– Maintain hands just outside shoulder width with elbows tracking roughly 30–45° from your torso.
– Land softly with elbows slightly bent—avoid locking out and avoid shrugging your shoulders.
– Aim for crisp takeoffs and quiet, controlled landings rather than big distances between hand positions.
– At the top, gently “reach the floor away” (slight scapular protraction) while maintaining a neutral spine.
– Stop the set if your hips sag or pike, your landings get loud, or your elbows start flaring excessively.
Push-Up 3 Points Hops Beginner Introduction
Push-up 3 Points Hops is a fast, athletic twist on a standard push-up, using three floor markers for the hands to create an explosive, hopping pattern. Starting from a strong plank position, the hands repeatedly jump between a middle spot and two side spots, so the upper body has to generate quick power while the rest of the body stays steady. The movement blends pressing strength with speed, creating a powerful challenge for the chest, triceps, and shoulders while the core works hard to hold the body in one solid line.
Because the hands are constantly relocating, this drill also highlights shoulder control, timing, and accuracy. Each airborne phase demands an aggressive push into the ground, and each landing calls for gentle, cushioned contact and smooth alignment, rather than big, showy distances. As the tempo rises, the core and shoulder area are pushed to stabilize under rapid changes, building coordination, rhythm, and body awareness alongside upper-body power.