Burpee Push-Up
Full body burner! Squat, plank, push-up, jump. Builds strength & cardio. Prepare to sweat!
The Burpee Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core and quads. No equipment needed: it uses just your bodyweight.
Burpee Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Burpee Push-Up Variations and Alternatives
How to do the Burpee Push-Up
Burpee with Push-up
Positioning
1. Starting Position: Stand with your feet shoulder-width apart and your arms relaxed at your sides.
Movement Steps
Lower into a Squat: Bend at your knees and lower your body into a squat position, placing your hands on the ground in front of you.
Jump Back into Plank: From the squat position, jump your feet back so that you land in a plank position. Your body should be straight from your head to your heels.
Perform a Push-up: Lower your body towards the ground by bending your elbows and keeping them close to your body. Push back up to the plank position.
Jump Forward: Jump your feet back towards your hands to return to the squat position.
Jump Up: From the squat position, explode upwards, jumping into the air while reaching your arms overhead.
Repetition
7. Repeat: Land softly and go directly into the next repetition. Aim to perform 5-10 repetitions for beginners.
Tips
Keep your core engaged throughout the movement to maintain stability.
Ensure your knees do not extend beyond your toes while in the squat position.
Take breaks as needed to maintain good form.
Burpee Push-Up FAQs
What muscles does the Burpee Push-Up work?
The Burpee Push-Up mainly works the chest and triceps, with help from the core and quads. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Burpee Push-Up?
None. The Burpee Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Burpee Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Burpee Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Burpee Push-Up variations and alternatives?
Similar exercises include the Aztec Push-Up, Bodyweight Thruster, Burpee and Burpee Long Push-Up Jump.
Training calculators
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