Also known as: push-up with climbers, pushup climbers, mountain-climber push-up, push up with mountain climbers, conditioning push-up

What is Cardio Push Up?

Cardio Push Up is a medium-level bodyweight push variation combining a standard push-up with short mountain climbers at the top. It primarily targets the chest, triceps, shoulders and core while adding cardiovascular conditioning and endurance.

How to Do Cardio Push Up

  1. Set plank position: Start in a straight-arm plank with protracted scapulas and posterior pelvic tilt, hands under shoulders and body in a straight line from head to heels.
  2. Lower with control: Bend elbows to lower your chest toward the floor, keeping elbows stable, core braced and spine neutral; avoid sagging hips or flared ribs.
  3. Press to top: Drive through your hands to fully extend arms while maintaining tight core and scapular protraction before beginning the climber portion.
  4. Perform climbers: At the top, keep arms straight and perform 3-5 seconds of mountain climbers, driving knees toward chest with steady tempo and controlled breathing.
  5. Keep reps continuous: Return feet to plank and immediately start the next descent without resting; maintain rhythm to preserve the cardio element and good form.
  6. Use safe modifications: If needed, perform on an incline or drop to knees to reduce load; progress with longer climber bursts or elevated feet while preserving technique.

Muscle Groups

Triceps, Chest, Core, Shoulders

Description

Get into a Straight Arm Plank position, with protracted scapulas and a posterior pelvic tilt engaged.

Keep your body solid as you perform a normal push up. At the top of each rep, while keeping your arms extended, perform 3-5 seconds of Mountain Climbers.

Each push up + mountain climbers at the end is counted as 1 rep. You should connect consecutive reps without resting.

Repeat the motion for the required reps to complete a set.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Cardio Push Up?

Cardio Push Ups combine strength and cardio to boost upper-body power, core stability and muscular endurance. They elevate heart rate for conditioning while targeting chest, triceps, shoulders and core, making them efficient for circuits and metabolic conditioning.

What common mistakes should I avoid when doing Cardio Push Ups?

Avoid sagging hips, flared ribs, letting shoulders collapse, or pausing too long between reps. Rushing the climber phase reduces effectiveness—prioritize a steady tempo and full range push-ups with controlled climber movement.

How can I progress or modify Cardio Push Ups?

Modify by using an incline or knee push-ups to reduce load. Progress by increasing climber duration, elevating feet, adding tempo or counting shorter restless intervals. Alternatives include standard push-ups, mountain climbers or incline-to-decline push variations.