Burpee Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Jump
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Burpee Push-Up is a full-body, bodyweight exercise that combines a traditional push-up with an explosive jump, making it both a strength and conditioning movement. Its primary focus is the chest, while the triceps serve as the secondary target, engaging strongly during the push-up phase. Starting from a standing position, the exercise flows through a squat and hand placement on the floor, followed by jumping the feet back into a push-up position, performing a push-up with proper form, and then explosively jumping back to standing. This movement requires no equipment and emphasizes compound mechanics, recruiting multiple muscle groups—including the chest, triceps, shoulders, quads, glutes, and core—while also enhancing cardiovascular endurance, coordination, and overall power.
How to Perform
Stand tall with your feet about shoulder-width apart, keeping a slight bend in your knees. Align your shoulders over your hips and maintain a neutral neck position, gently tucking your chin as if holding a small object under it.
Ground your feet evenly and create a stable base. Keep your arms relaxed by your sides with a slight bend at the elbows. Take a deep breath to engage your shoulders and hips, tighten your core, draw your ribs down, and tilt your pelvis slightly forward. This posture is your starting point for every repetition.
Hinge at the hips and bend your knees and ankles to lower your body toward the floor. Place your hands on the ground slightly wider than shoulder-width, keeping your spine neutral.
Jump your feet back smoothly so that you land in a plank or push-up position. As you descend toward the floor, bend your elbows while keeping them at roughly a 45-degree angle from your torso, drawing your shoulder blades together.
Lower yourself until your chest is near the ground and your upper arms are parallel to your torso. Press through your palms and extend your elbows to push back up, emphasizing chest engagement throughout the movement.
Keeping your body aligned, jump your feet forward to return them near your hands, returning to the squat position.
Propel yourself upward by forcefully extending your legs and swinging your arms overhead. At the peak of your jump, your legs should be straight and your arms reaching toward the sky.
Land softly on the balls of your feet, absorbing impact by bending your knees and hips. Distribute your weight evenly between midfoot and heel, keep your toes active, and ensure your knees track in line with your toes.
Stabilize yourself upon landing, maintaining core engagement, and immediately flow back into the push-up portion to continue the next repetition. Focus on smooth, controlled movements to maximize power, safety, and efficiency.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to maintain spine alignment and reduce risk of lower back strain.
Land softly during jumps to protect your knees and ankles from excessive impact.
Avoid flaring your elbows too wide during the push-up; keep them at roughly 45 degrees to protect your shoulders.
Engage your chest and triceps fully on the push-up phase to maximize strength gains.
Control your speed—don’t rush the push-up portion even if the jump is fast.
Use a full range of motion in the push-up to recruit the chest muscles effectively.
Ensure your knees track over your toes when landing or squatting to prevent knee strain.
Focus on explosive power in the jump to improve overall conditioning and leg engagement.
Breathe properly: inhale on the way down during push-up, exhale on the way up and during the jump.
Maintain a steady rhythm to combine cardiovascular benefits with strength training efficiently.
How Not to Perform
Do not let your lower back sag during the push-up or plank phase, as this can strain your spine.
Avoid flaring your elbows out too wide; this reduces chest and triceps engagement and can stress your shoulders.
Don’t perform the jumps without control—landing too hard can injure knees, ankles, and hips.
Avoid shallow push-ups; not going low enough reduces chest activation and wastes energy.
Don’t let your head drop or crane upward—keep a neutral neck to prevent strain.
Avoid collapsing your core during the squat-to-plank transition; maintain tight abs to stabilize your torso.
Don’t rush through the movement; uncontrolled speed sacrifices form and reduces muscle focus.
Avoid locking your knees on landing; slightly bend them to absorb impact safely.
Don’t let your feet land too far apart when jumping back to plank, as this destabilizes your push-up position.
Avoid holding your breath; improper breathing can reduce endurance and performance, so inhale on the way down and exhale during push and jump.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
