Mountain Climber to Push-Up

Mountain Climber to Push-Up is an effective exercise that combines cardio, strength and core activation. This exercise works the chest, shoulders, triceps, abs and legs while improving your endurance and explosiveness.

Correct Execution

Follow these steps to perform the exercise correctly:

1. Start in a high plank with your hands placed under your shoulders and your body in a straight line from head to heels.
2. Alternate quickly between pulling one knee toward your chest and then the other, as in a mountain climber.
3. After 4-6 shifts (two on each side), lower your body into a push-up.
4. Push back up to the starting position and repeat mountain climbers.

Common Mistakes to Avoid

To maximize the effect and minimize the risk of injury, avoid the following:

• Lower back sway: Keep the core engaged to protect the back.
• For fast movements: Focus on control and form over speed.
• Elbows out to the side during the push-up: Keep the elbows close to the body to avoid unnecessary shoulder strain.

Modifications and Variations

Adapt the exercise to your level:

• Beginners: Perform mountain climbers slowly and switch to knee push-ups.
• Advanced: Add an explosive movement like a plyometric push-up after mountain climbers.

Number of Repetitions and Sets

Aim for 3 sets of 10-12 repetitions. A repetition includes both mountain climbers and push-ups.

Breathing

Inhale as you prepare for the push-up and exhale as you push up. Breathe evenly during mountain climbers.

Video Demonstration

Watch this video for a visual demonstration of the Mountain Climber to Push-Up: