Mountain Climber Push-Up
The Mountain Climber Push-Up is a combination exercise that both builds strength and improves fitness . It engages the entire body, including chest , shoulders , triceps , core muscles , and legs , and challenges both endurance and coordination.
Correct technique and execution
How to perform the Mountain Climber Push-Up :
- Start in a plank position with your hands placed directly under your shoulders and your body in a straight line from your head to your heels.
- Perform a push-up by lowering your chest to the ground and push yourself back up to plank position.
- Then pull your right knee forward towards your right elbow, as in a mountain climber .
- Return the foot to plank position and repeat on the left side.
- Continue to alternate between push-ups and mountain climbers in a steady rhythm.
Common errors
Here are some common mistakes to avoid when performing the Mountain Climber Push-Up :
- Sinking hips: Avoid letting your hips sink when doing push-ups or mountain climbers. Keep your core engaged to maintain a straight line.
- Too fast performance: Do not perform the exercise too fast, as this can lead to incorrect technique. Focus on control and stability.
- Relaxed core: Keep the core tight throughout the exercise to avoid strain on the lower back.
Modifications and variations
- Kneeling push-up: If regular push-ups are too demanding, you can do push-ups on your knees.
- Explosive Mountain Climber Push-Up: For a more advanced variation, you can do explosive push-ups or pick up the pace in mountain climbers for an extra challenge.
Sets and repetitions
Perform 3 sets of 8-12 repetitions, or adjust the number of repetitions according to your level.
Breathing technique
Breathe in when you lower yourself into a push-up, and breathe out when you push yourself up. Breathe evenly through mountain climbers to maintain endurance.