Chest
Climber Push Ups
A push up followed by mountain climbers, one knee then the other. It mixes strength work for your chest and arms with a quick burst of cardio.
- Works
- Chest, triceps, shoulders, core, hip flexors
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Start in a high plank, hands just wider than your shoulders, body in one straight line.
- 2Do a push up: lower your chest toward the floor with your elbows at about 45 degrees, then press back up.
- 3Drive your right knee toward your chest, then switch and drive your left knee in, like mountain climbers.
- 4Go straight into the next push up and keep repeating.
Cues
- Full push up first, then climb.
- Shoulders stay over your hands as the knees drive in.
- Hips stay low in the climbers, not up in the air.
Common mistakes
- Hips piking up on the climbers. Keep your body in one line and bring each knee in under your chest.
- Rushing the push up. The climbers can be quick, but lower the push up with control.
- Hips sagging in the push up. Squeeze your glutes and brace, or put your knees down for the push up.
Easier
Do the push up with your knees down, or put your hands on a bench and step each knee in.
Harder
Add more climbers between each push up, or take 3 seconds to lower each push up.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
What muscles do climber push ups work?
The push up works your chest, shoulders and triceps. The climbers work your core and hip flexors and get your heart rate up. Together they hit most of your upper body and core in one move.
