Chest
Push Up Climbers
A push up followed by 2 mountain climbers, one knee and then the other. You get chest and arm work and core work in the same set.
- Works
- Chest, core, triceps, front shoulders, hip flexors
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Start in a high plank with your hands a little wider than your shoulders and your body in a straight line.
- 2Lower your chest toward the floor and push back up.
- 3Drive your right knee in toward your chest and back, then your left.
- 4Go straight into the next push up and keep repeating.
Cues
- Body in one straight line on every push up.
- Elbows at about 45 degrees, not flared out.
- Hips stay level when your knees drive in.
Common mistakes
- Hips sagging on the push up. Squeeze your glutes and brace your core before you lower.
- Half push ups. Lower until your chest is close to the floor. If you can't, do the push up from your knees.
- Rushing the climbers. Bring each knee all the way in. Speed comes second.
Easier
Do the push up from your knees, then come back up onto your toes for the climbers. Or put your hands on a bench or step.
Harder
Add more climbers between push ups, or take 3 seconds to lower on each push up.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Are push up climbers cardio or strength?
A bit of both. The push up is strength work for your chest and arms, and the climbers raise your heart rate and work your core. Doing them back to back keeps you moving the whole set.
