Push Up with Mountain Climber 101 Video Tutorial
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Overview
The "Push Up with Mountain Climber" is a dynamic bodyweight exercise that targets the chest while also engaging the abs, shoulders, and triceps. This compound movement combines the traditional push-up with the mountain climber, creating a full-body workout that not only strengthens the upper body but also challenges core stability and endurance. As you perform a push-up, you alternate by bringing one knee towards your chest, followed by the other, mimicking a mountain climber motion. This exercise improves strength, coordination, and cardiovascular fitness, making it an efficient addition to any workout routine.
How to Perform
Start by positioning yourself on the floor in a quadruped stance with your hands placed directly beneath your shoulders, your toes tucked under, and your knees aligned under your hips.
Step your feet back one at a time, extending your legs straight and positioning your body into a high plank. Ensure that your body forms a straight line from head to heels, with your elbows fully extended and your head aligned in a neutral position, looking directly down.
Begin the movement by slowly lowering your body towards the floor, focusing on squeezing your shoulder blades together while keeping your elbows slightly bent and tracking along your sides.
Continue descending until your chest either touches the floor or your upper arms are parallel to the ground.
Push yourself back up by straightening your elbows and pressing your palms into the floor, returning to the starting plank position.
Once you're back at the top, quickly drive one knee toward your chest in a mountain climber motion, then swiftly return that foot back to the plank position.
Repeat the knee drive with the opposite leg, alternating quickly between the two for the desired number of repetitions.
★ 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
As you lower yourself, ensure your arms form a straight line rather than resembling a “T,” with elbows positioned at a slight angle to your body.
Maintain a rigid spine throughout the entire movement, keeping your body in a plank-like alignment as you perform each push-up.
Before descending, activate your glutes and tighten your core to keep your ribcage stable and neutral, helping to avoid unnecessary strain on your lower back.
Keep your chin tucked and avoid looking forward during the exercise to maintain proper neck alignment and prevent strain.
Focus on squeezing your palms as if trying to push them toward each other, which will help better activate the chest muscles during the movement.
Ensure that your head stays in line with your spine; your chest should touch the ground at the same time your nose reaches it to maintain proper form.
Imagine you are pushing yourself as far away from the floor as possible, engaging every part of your body to lift your chest back up.
At the top of the push-up, press through your palms fully to extend your arms completely, allowing your shoulder blades to move naturally around your ribcage.
Avoid cutting the push-up short; completing the full range of motion will maximize the benefits and ensure you work your muscles effectively.
How Not to Perform
Don't let your hips sag: Avoid allowing your hips to drop towards the floor during the push-up, as this can strain your lower back. Instead, maintain a straight line from head to heels by engaging your glutes and core throughout the movement.
Don't arch your back excessively: Similarly, avoid overarching your back by lifting your hips too high. This can reduce the effectiveness of the exercise and lead to poor form. Keep your body in a stable plank position throughout.
Don't let your elbows flare out: When performing the push-up portion, keep your elbows close to your body, not flaring them out at a 90-degree angle. This will help you engage your chest muscles more effectively and prevent strain on your shoulders.
Don't rush the movement: Performing the push-up or mountain climber too quickly can lead to sloppy form, which may cause injury. Focus on controlled movements and proper technique rather than speed to ensure full engagement of the chest, abs, and shoulders.
Don’t neglect core engagement: Failing to activate your core can lead to instability and improper posture, making the exercise less effective. Brace your abs and tighten your glutes before starting each push-up and while alternating legs during the mountain climber portion.
Don’t allow your head to jut forward: Keep your head aligned with your spine and avoid looking forward. Looking up can strain your neck and disrupt your body’s alignment, reducing the effectiveness of the push-up.
Don't stop at half-range: Don’t shortchange your range of motion by cutting the push-up or mountain climber too short. Lower yourself all the way until your chest nearly touches the floor, and fully extend your arms at the top to ensure you're fully engaging the chest and triceps.
Don't forget to control the knee drive: During the mountain climber portion, avoid swinging your knees quickly or sloppily. Drive your knees towards your chest with purpose, ensuring proper alignment and control, rather than using momentum.
Don't let your body collapse: If your shoulders or chest collapse inward during the push-up, it can cause unnecessary stress on your joints. Keep your body rigid and your shoulders engaged, pushing the floor away with your palms for a proper lift.
Don’t neglect the mind-muscle connection: Focus on contracting your chest, abs, and triceps with each movement. Avoid letting your mind wander or relying on momentum. This will help you effectively target the chest and prevent wasting energy on unnecessary movements.
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.
