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Push-Up Mountain Climber

Step by step instructions, muscle activation and variants for the Push-Up Mountain Climber.

MediumCoreMiddle chest

About this exercise

A compound bodyweight exercise that combines a push-up with alternating mountain climber knee drives. It challenges the chest, triceps, and shoulders during the push-up phase, then immediately engages the core and hip flexors during the mountain climber phase, making it an effective conditioning and full-body strength movement.

How to Perform

  • Begin in a high plank position with hands shoulder-width apart and body in a straight line
  • Lower your chest to the floor in a controlled push-up
  • Press back up explosively to the starting plank position
  • Drive your right knee toward your chest, keeping your hips level
  • Return your right foot to the floor and immediately drive your left knee forward
  • Return both feet to the starting position to complete one repetition

Muscle Activation

Primary
CoreMiddle chest
Secondary
TricepsAbsQuadricepsFront shoulders

About the Push-Up Mountain Climber

The Push-Up Mountain Climber is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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