Push-Up Burpees

Push-up burpees are a full-body exercise that improves strength, cardiovascular fitness, and explosive power. They are efficient and excellent for high-intensity interval training. As an equipment-free move, they can be done at home, in the gym, or while traveling.

Burpees have been used in military and sports training. They increase lower-body and core strength, balance, and coordination. Push-ups are a classic move that builds upper-body strength and muscle mass. Combining these movements makes the ultimate body-weight exercise. If you’re ready to reap the benefits of this exercise combo, grab your mat, and let’s go!

How To Do

  1. Start in a standing position.
  2. Hinge from the hips and squat down.
  3. Place your hands on the floor. Line up your hands under your shoulders.
  4. Jump both legs out behind you into a plank position.
  5. Bend the elbows and lower the body toward the floor.
  6. Lower until the elbows are bent at 90 degrees.
  7. Straighten the arm, pushing up to a plank position.
  8. Jump the feet forward so you are in a crouching position.
  9. Straighten the legs and push the body upward in an explosive jump.
  10. Return to standing.

Tips From Expert

  • Avoid letting your hips sag during the push-up to prevent lower back strain. Keep your core engaged throughout.
  • Don't lock your elbows at the top of the push-up or when landing from the jump to reduce joint stress.
  • Refrain from landing flat-footed after the jump. Instead, land softly with bent knees to absorb the impact.
  • Avoid using momentum to rush through the movements. Perform each step with control to minimize the risk of injury.

Optimal Sets and Reps

Use the recommended guidelines in the chart to program push-up burpees into your routine.

Training Type Sets Reps
Strength Training 3–4 4–6
Hypertrophy 3–6 8–12
Endurance Training 2–3 12–15
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Push-Up Burpees

How to Put in Your Workout Split

Push-up burpees are a good addition to full-body workouts since they simultaneously strengthen the upper and lower body. They are well-suited to interval-style training like Tabata, HIIT, and circuit training.

Tabata uses a twenty-second work to twenty-second rest ratio for eight rounds. HIIT training offers a range of work-to-rest ratios. Circuit training also varies in ratios and involves performing exercises in a set sequence.

Push-up burpees can be incorporated into a workout split. Perform this exercise on a chest day in a chest-back split. Alternatively, push-up burpees can be added to shoulder, bicep, and tricep exercises on an upper-body day in an upper-lower-body split.

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Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Clavicular Head, Sternal Head, And Abdominal Head Of Pectoralis Major

The pectoralis major connects the collarbone, sternum, and ribs to the upper arm bone. This muscle group is responsible for moving the arm in front, behind, and toward the side of the body. It also inwardly rotates the arm.

During push-up burpees, the pectoralis muscle is most active during the plank and push-up. The clavicular head lengthens the arms straight out from the shoulder during planks and at the start of push-ups. This head also slightly inwardly rotates the arm at the shoulder joint during push-ups.

The sternal head straightens the arms during the up-phase of push-ups. The whole muscle group keeps the arms close to the ribs during push-ups. The muscle activation rate for the pectoralis major in a push-up is 46.6%. This gives us an idea of how hard the muscle works during push-up burpees.

Quadriceps

The quadriceps comprise the front thigh and consist of the rectus femoris and the vastus intermedius, medialis, and lateralis. They originate on the pelvis and upper-thigh bone and insert at the kneecap This muscle group moves the legs in front of the body and straightens the leg at the knee joint.

In push-up burpees, the rectus femoris bends the hip in the lowering phase of the squat. The quadriceps straighten the knees in the upward phase and contribute to propulsion in the vertical jump. This muscle also acts as a pelvis stabilizer in the plank and push-up positions.

The rectus femoris has a muscle activation rate of 20% in a plank and approximately 50% in a squat. These figures indicate how hard the quadriceps work throughout the exercise.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Gastrocnemius

Muscles located at the back of your lower leg and consists of your calf. Starts just behind your knee and extends to your ankle.

Soleus

Muscles located behind your gastrocnemius sitting slightly deeper. Runs down your leg and connects with the gastrocnemius to make your Achilles tendon.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid connects the collarbone to the upper arm bone. It works to move the arm forward and to inwardly rotate it.

During push-up burpees, the anterior deltoid works with the clavicular head of the pectoralis major. It straightens the arms in front of the body and inwardly rotates the arms during the push-up. The muscle activation rate in a push-up is 78.54% for the anterior deltoid.

Triceps Lateral Heads, Triceps Medial Heads, And Triceps Long Heads

The triceps make up the back upper arm. They run from the shoulder blade and upper arm to the elbow. This muscle group straightens the arm at the elbow and helps move the arm toward the body.

A push-up burpee is one of various compound tricep exercises. In this multi-joint move, the triceps work to straighten the arms in the up phase of the push-up. They also help keep the arms tucked close to the sides of the body.

For more exercises that target the triceps, try these tricep workouts for beginners.

Gluteus

The glutes consist of the gluteus maximus, medius, and minimus. They originate from the pelvis and insert into the upper thigh bone. These muscles move the leg sideways and the body. They also inwardly and outwardly rotate the leg and help stabilize the pelvis.

During push-up burpees, the glutes are active in the upward squat phase. Additionally, they support the lower back and provide pelvic stabilization during the push-up.

Hamstrings

The hamstrings consist of three muscles that make up the back thigh. They run from the pelvis to just below the knee. This muscle group moves the leg backward from the hip and bends the knee.

When performing push-up burpees, the hamstrings bend the knees in the lowering squat phase. They extend the hip and aid in upward propulsion during the vertical jump. The hamstrings are also pelvic stabilizers in the push-up portion of the exercise.

Upper Rectus Abdominis And Lower Rectus Abdominis

The rectus abdominis runs from the ribs to the pelvis. It performs spinal flexion (bending), pulls the pelvis up toward the abdomen, and provides core stability.

The rectus abdominis aids in core stability throughout a push-up burpee. It is targeted during the plank and push-up positions of the exercise. In a plank position, the rectus abdominis muscle activation rate is 46%.

Obliques

The obliques sit along the sides of the body and connect to the ribs and pelvis. They are responsible for side bending and rotation of the spine. They also provide trunk stability.

The obliques work as trunk stabilizers during the plank and push-up parts of a push-up burpee. The muscle activation rate for the external obliques in a plank position held from 0–10 seconds is about 35%.

Gastrocnemius And Soleus

The calves are made up of the gastrocnemius and soleus. The gastrocnemius connects above the knee joint, and the soleus connects below. They both insert at the heel.

The gastrocnemius helps bend the knee during the downward squat phase. Both work on stabilizing the ankles during the squat. They also contribute to explosive power when jumping up from the crouching position.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Bodyweight Squat

Bodyweight Bulgarian Split Squat

Doorway Chest Stretch

High Knees

Standing Quadricep Stretch

Dynamic Arm Swing

Burpees

T Push-Up

Decline Push-Up

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Hack Squat

Dumbbell Bench Press

Squat To Overhead Press

Barbell Squat

Dumbbell Lunge

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Who Should Do?

Those Looking To Improve Cardiovascular Fitness

By working several major muscle groups, push-up burpees really elevate the heart rate. They are a plyometric exercise that uses explosive moves, making them ideal for HIIT.

One study showed that a low volume of high-intensity burpee intervals can lead to cardiorespiratory adaptations. This allows the muscles and lungs to use oxygen more efficiently. 

Research also demonstrates that burpees can improve anaerobic power and conditioning. Anaerobic power is the maximum effort you can exert over a brief bout of exercise. This form of activity uses glucose (sugar molecules) for energy instead of oxygen. 

Maximal oxygen consumption, or VO2 max, is directly related to cardiovascular fitness. Functional HIIT exercises, like push-up burpees, have been shown to improve VO2 max. HIIT training has also been shown to increase VO2 max better than steady-state cardio, like running.

Home Exercisers

Push-up burpees are an equipment-free exercise that can easily be done at home. They work many of the body’s major muscle groups in one efficient body-weight move. One study found that upper-body strength improved after four weeks of performing burpees at home.

Bodyweight exercise programs can improve muscular strength and endurance. Research shows push-ups are as effective at building upper-body strength as bench presses.

Push-up burpees are an all-in-one calisthenic exercise. Home exercisers can improve upper- and lower-body strength, cardiovascular fitness, and balance. You can also try these tricep calisthenics at home.

Who Should Not Do?

Those With Vertigo

Vertigo is a condition characterized by feeling off balance or dizzy. Bending over or extending the neck, like when reaching overhead, can trigger or worsen the condition. Additionally, slow head movements are recommended for those with vertigo.

Push-up burpees involve quick and frequent changes in body position, including lowering down and explosively reaching up. It could trigger vertigo symptoms and is unsuitable for those with this condition.

Those With A Shoulder Impingement

A shoulder impingement occurs when tissue such as a tendon gets pinched inside the shoulder joint. This can result in pain and weakness in the affected arm.

It is recommended that those with a shoulder impingement avoid excessive stress on the joint.  

Shoulder weight-bearing positions could cause excessive stress to an injured joint. Push-ups involve inward rotation of the shoulder, which could also aggravate the condition.

Benefits Of Push-Up Burpees

Builds Strength And Power

Push-up burpees strengthen the legs, core, and chest. The plyometric nature of the exercise also aids in strengthening muscles and bones.

Both burpees and push-ups have been found to increase upper-body strength. When training load and volume are the same, push-ups and bench presses produce similar strength improvements.

As a HIIT exercise, push-up burpees, have the potential to improve muscular strength and power. This training style has been found to increase maximal strength and lower-body power in both young and older adults.

Develops Explosiveness And Agility

As a plyometric move, push-up burpees can enhance the explosiveness and agility that benefits many sports. Plyometric training can result in notable improvements in explosive power. Burpee interval training was specifically shown to improve vertical jump height.

A study on elite athletes found that eight weeks of plyometric training improved lower-body muscle volume and force production. This resulted in an increase in explosive strength. Incorporating plyometric moves, like push-up burpees, can benefit athletes in sports like soccer, basketball, or sprinting.

Increases Mobility And Flexibility

Mobility refers to the ability of the muscles to move a joint through its range of motion with control. It requires strength to stabilize the joint as it moves through an extensive range of motion. Strength training has been found just as effective at increasing range of motion as stretching exercises.

Push-up burpees put the body through a sequence of movements that can enhance strength and range of motion. Squatting builds muscular strength around the hips and knees and can enhance the range of motion in the hips and ankles. Together, these adaptations can improve joint mobility.

Improving mobility can benefit sports performance and aid in everyday tasks. Studies on aging adults have linked mobility with quality of life and overall health. Good mobility is essential for daily tasks like walking and the ability to lower into and rise out of a chair.

Frequently Asked Questions

Are push-up burpees good?

Push-up burpees are an effective, full-body exercise. They build strength and coordination while also improving cardiovascular fitness.

Are push-up burpees full-body workouts?

Push-up burpees work the lower body, chest, triceps, and abdominal muscles. They are full-body exercises that can improve strength and coordination.

How many push-up burpees should I do?

The ideal number of sets and reps depends on your fitness goals. Those working on endurance require 12–15 reps per set, while those focused on hypertrophy need just 8–12 reps per set. Strength or power goals need the least reps at 4–6 and 1–5, respectively.

Is it OK to do push-up burpees every day?

Muscles need 48–72 hours of rest between workouts. Overtraining muscles can lead to plateaus and injuries. Performing push-up burpees one to three times a week is sufficient to gain physical adaptations while allowing adequate recovery time.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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