Fjellklatrer til Push-Up

Mountain Climber to Push-Up is an intense exercise that combines strength training and conditioning. This exercise targets the core muscles, chest, shoulders and arms, while increasing the heart rate and burning calories. By combining mountain climbers with push-ups, you get a full-body workout that challenges both strength and endurance.

Correct Form and Technique

How to perform the Mountain Climber to Push-Up :

  1. Starting position: Start in a plank position with your hands placed slightly wider than shoulder width. Keep your body in a straight line from head to heels and engage your core.
  2. Mountain Climbers: Bring your right knee toward your chest, then quickly return to the starting position. Repeat with the left knee. Perform two repetitions (one on each side).
  3. Push-Up: After two mountain climbers, lower your chest toward the floor by bending your elbows to a 90-degree angle. Then press the body back up to the starting position.
  4. Repeat: Continue alternating between two mountain climbers and one push-up.
  5. Breathe: Exhale as you push up from the push-up, and inhale as you lower yourself down. Breathe evenly during mountain climbers.

Common Errors

To get the most out of your practice, avoid these common mistakes:

  • The hips rise: Make sure that the hips do not rise too high during both mountain climbers and push-ups. Keep your body in a straight line.
  • Poor core stability: Keep your core tight to avoid swaying in your lower back throughout the exercise.
  • Fast push-ups: Perform push-ups slowly and controlled, so that the muscles are fully activated.

Modifications and Variants

Adapt the exercise to your level:

  • Beginner level: Perform push-ups on your knees if regular push-ups are too challenging.
  • Advanced level: Increase the speed of the mountain climbers to intensify the exercise, or try adding extra repetitions of push-ups between each set.

Repetitions and Sets

Aim for 3 sets of 10-12 repetitions . For a high-intensity session, you can perform the exercise in timed intervals, such as 30-60 seconds, with short breaks in between.

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