Push-Up Mountain-Climber
Push-Up Mountain-Climber: A high-intensity exercise that combines strength & cardio. Push your limits with this full-body workout!
The Push-Up Mountain-Climber is a compound exercise that mainly works the chest and triceps, with help from the core and back. No equipment needed: it uses just your bodyweight.
Push-Up Mountain-Climber Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
Push-Up Mountain-Climber Variations and Alternatives
How to do the Push-Up Mountain-Climber
Starting Position:
Begin in a plank position. Place your hands shoulder-width apart on the floor directly under your shoulders.
Your body should be in a straight line from your head to your heels. Engage your core muscles to stabilize your body.
Performing the Push-up:
Lower your body towards the ground by bending your elbows. Keep your elbows close to your body.
Go down until your chest is just above the ground, but don’t touch it.
Push yourself back up to the starting plank position. Ensure you are maintaining the straight line from head to heels throughout the movement.
Transition to Mountain Climber:
After completing the push-up, keep your core engaged and maintain the plank position.
Quickly bring your right knee towards your chest while keeping the left leg extended.
Return the right leg back to the starting position and simultaneously bring your left knee towards your chest.
Continue to alternate legs in a running motion while keeping your hands planted on the ground.
Respiration:
Inhale as you lower your body down during the push-up.
Exhale as you push back up and maintain a steady breathing pattern while performing the mountain climbers.
Repetitions:
Aim for 8-12 push-ups followed by 20-30 seconds of mountain climbers.
Rest and repeat for 2-3 sets, depending on your fitness level.
Tips for Beginners:
If you find the standard push-up too challenging, you can modify it by placing your knees on the ground while performing the push-up.
Focus on form rather than speed. It's better to perform fewer repetitions correctly than to rush and sacrifice your form.
Keep your head in line with your spine throughout the exercise to avoid neck strain.
Push-Up Mountain-Climber FAQs
What muscles does the Push-Up Mountain-Climber work?
The Push-Up Mountain-Climber mainly works the chest and triceps, with help from the core and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Push-Up Mountain-Climber?
None. The Push-Up Mountain-Climber is a bodyweight exercise, so you can do it anywhere.
Is the Push-Up Mountain-Climber 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 Push-Up Mountain-Climber go on?
It belongs on push day in a push/pull/legs routine.
What are some Push-Up Mountain-Climber variations and alternatives?
Similar exercises include the Mountain-Climber Bridge, Burpee Push-Up, Clock Push-Up and Across-Body Push-Up.
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