Suspension Mountain Climber Push-up

Suspension Mountain Climber Push-up

The Suspension Mountain Climber Push-up is a dynamic and challenging exercise that targets multiple muscles in your upper body, core, and lower body. This compound movement combines the benefits of mountain climbers, push-ups, and suspension training, making it a highly effective exercise for overall strength, stability, and cardiovascular conditioning. One of the primary muscles targeted in this exercise is the chest, specifically the pectoralis major and minor. As you perform the push-up portion of the movement, these muscles engage to stabilize and push your body away from the ground. The triceps, located on the back of your upper arms, also play a significant role in extending the elbows during the push-up phase. Additionally, the Suspension Mountain Climber Push-up engages the muscles of your core, including the rectus abdominis, obliques, and transverse abdominis. These muscles work to maintain a stable and aligned body position throughout the exercise. In terms of the lower body, the major muscle groups recruited are the quadriceps, hamstrings, and glutes. These muscles help support your bodyweight and assist in maintaining proper form during the movement. This exercise not only strengthens and tones your muscles but also provides a cardiovascular component due to the dynamic nature of the exercise. It challenges your heart rate, making it an excellent addition to any workout routine aimed at improving endurance and burning calories. Remember, proper form and technique are crucial for maximizing the benefits and minimizing the risk of injury. It's always a good idea to consult with a fitness professional to ensure you are performing the exercise correctly and safely.


  • Start by attaching a suspension trainer to a stable anchor point at chest height.
  • Assume a push-up position with your feet placed in the suspension trainer foot cradles and your hands on the ground shoulder-width apart.
  • Engage your core and keep your body in a straight line from head to toe.
  • Perform a push-up by bending your elbows and lowering your chest towards the ground.
  • As you push back up, immediately draw one knee towards your chest in a mountain climber motion while keeping the other leg extended.
  • Return the foot to the starting position and perform another push-up.
  • Repeat the mountain climber motion with the opposite knee.
  • Continue alternating between the push-ups and mountain climbers for the desired number of repetitions or duration of the exercise.

Tips & Tricks

  • Engage your core throughout the exercise for stability and control.
  • Incorporate proper breathing techniques to optimize your performance and prevent fatigue.
  • Maintain a neutral spine alignment by avoiding excessive arching or rounding of the back.
  • Focus on the mind-muscle connection to ensure proper form and maximize muscle activation.
  • Gradually increase the intensity and difficulty level by adjusting the height of the suspension straps.
  • Perform the exercise in a controlled manner, emphasizing both the eccentric and concentric phases of each movement.
  • Listen to your body and modify the exercise as needed to accommodate your fitness level and any potential limitations or injuries.
  • Include variations of the suspension mountain climber push-up, such as single-leg mountain climbers or adding a plyometric push-up, to challenge yourself and prevent plateaus.
  • Combine the suspension mountain climber push-up with other compound exercises to create a full-body workout and increase calorie burn.
  • Stay consistent with your training regimen and allow for proper rest and recovery to optimize your progress.


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