Burpee Push-Up Guide: How to Master Burpee Push-Ups

The burpee push-up is a plyometric exercise that activates muscle groups across your body. Practice burpee push-ups by beginning in a standing position with your feet shoulder-width apart. Lower into a squat position and place your hands on the floor. Kick your feet back and hold yourself on all fours in a high plank position. Bend your elbows to perform a push-up. Stand again and jump explosively before repeating the movement pattern.

For the burpee push-up, begin by performing 2–3 sets of 8–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Your arms should remain long by your sides with a slight bend in your elbows. Pre-tension your shoulders and hips with a good inhale and exhale. Engage your core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position.
3. 3. While maintaining a neutral spine, bend your hips, knees, and ankles to lower yourself toward the floor. Place your hands on the ground slightly wider than shoulder-width apart.
4. 4. While keeping your hands in contact with the ground and arms long, jump your feet back so you’re in a push-up position. Pull your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower toward the ground.
5. 5. Lower your body until your upper arms are even with your back. Your elbows should be 45 degrees away from your body, and your wrists should be under your elbows. Complete the push-up by squeezing your chest and straightening your elbows.
6. 6. While maintaining proper alignment, jump your feet toward your hands.
7. 7. Begin your upward movement by explosively pushing through the ground to jump into the air. As you straighten your legs, simultaneously swing your arms forward. At the top of your jump, your arms should be above your head and your legs should be straight.
8. 8. Land from the jump on the balls of your feet and evenly distribute your weight while allowing your hips and knees to bend to absorb force. Your bodyweight should be loaded into your midfoot and heel. Keep your toes engaged and in contact with the floor. Your knees should track over your toes.
9. 9. Land softly and under control, keeping your core engaged. Immediately begin to lower back into the push-up position to begin another repetition.

Including burpee push-ups in your workout routine can have several benefits.

1. 1. Burpee push-ups can improve cardiovascular health. By performing burpee push-ups as part of your high-intensity interval training (HIIT), you can increase your heart rate and improve your cardio endurance.
2. 2. Burpee push-ups are a full-body workout. With proper form, the burpee push-up can activate your glutes, triceps, hamstrings, quads, and pectorals.
3. 3. Burpee push-ups are a versatile bodyweight exercise. The burpee push-up is a simple exercise to include in your home workout routine.

Once you’ve mastered the standard burpee-push, try one of these advanced variations.

1. 1. Broad jump burpee push-ups: Perform this variation by including a broad jump between each burpee push-up repetition.
2. 2. Dumbbell burpee push-ups: For an additional challenge, hold a pair of dumbbells during your burpee push-up exercises.
3. 3. Mountain climber burpee push-ups: Practice this mountain climber variation by lifting your alternating knees up toward your chest before doing your push-ups.

Consider these three tips before performing burpee push-ups.

1. 1. Maintain good form. Remember to lower into a squat position before placing your hands on the floor. When performing push-ups, keep your upper body and lower body aligned, forming a straight line with your body during the full range of motion.
2. 2. Gradually build up to a faster pace. Begin practicing burpee push-ups slowly, transitioning through the exercise with controlled movements. Depending on your fitness level, increase your pace for an additional cardio workout.
3. 3. Keep your core engaged. Engage your core muscles as stabilizers for the full duration of your burpee push-up exercises.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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