Suspender Mountain Climber Push-up (female) – Video Exercise Guide & Tips

Suspender Mountain Climber Push-up (female) - Video Exercise Guide & Tips

Get ready to take your workout to new heights with the Suspender Mountain Climber Push-up. This challenging exercise targets your core, arms, and legs all at once.

Watch This Exercise Video

In this video exercise guide, you'll learn the proper form and technique for this move, as well as modifications for different fitness levels. Avoid common mistakes and get tips on how to incorporate Suspender Mountain Climber Push-ups into your routine for maximum results.

Let's get started!

Key Takeaways

  • Suspender Mountain Climber Push-up provides a challenging full-body workout
  • It activates multiple muscle groups simultaneously
  • The exercise targets the core, arms, and legs
  • It offers significant cardiovascular benefits and improves overall fitness level

Benefits of Suspender Mountain Climber Push-up

To understand the benefits of the Suspender Mountain Climber Push-up, you should know that it provides a challenging full-body workout. This exercise activates multiple muscle groups simultaneously, making it a highly efficient exercise choice.

During the Suspender Mountain Climber Push-up, your chest, shoulders, triceps, and core muscles are engaged as you perform the push-up portion of the movement. At the same time, your glutes, quadriceps, and hamstrings are activated as you perform the mountain climber part of the exercise.

Incorporating the Suspender Mountain Climber Push-up into your routine also offers significant cardiovascular benefits. The combination of the push-up and mountain climber movements elevates your heart rate, promoting cardiovascular endurance and improving your overall fitness level. The continuous nature of the exercise keeps your heart rate elevated throughout, making it an effective way to improve your cardiovascular health.

Now that you understand the benefits of the Suspender Mountain Climber Push-up, let's move on to discussing the proper form and technique for this exercise.

Proper Form and Technique for This Exercise

Start by positioning your hands slightly wider than shoulder-width on the ground. This will give you a stable base and help maintain proper form throughout the exercise. Keep your body in a straight line from head to toe, engaging your core muscles to prevent your hips from sagging or your back from arching.

As you perform the Suspender Mountain Climber Push-up, make sure to maintain a controlled and steady movement. Avoid rushing through the exercise, as this can lead to poor form and increase the risk of injury.

Proper form is crucial for effectively targeting the muscles and maximizing the benefits of the Suspender Mountain Climber Push-up. By maintaining proper form, you engage your chest, shoulders, triceps, and core muscles, helping to build upper body strength and stability. Additionally, proper form ensures that you're activating the correct muscles and minimizing the strain on your joints.

Common errors to watch out for include bringing your hands too close together, which can put excessive strain on your wrists, and allowing your hips to sag or your back to arch, which can lead to lower back pain. Remember to breathe throughout the exercise and listen to your body.

If you experience any pain or discomfort, make sure to adjust your form or consult a fitness professional for guidance.

Modifications and Variations for Different Fitness Levels

Choose the appropriate modification or variation based on your fitness level to challenge yourself during the Suspender Mountain Climber Push-up. Here are some modifications and progressions you can try:

  • Modified Mountain Climber Push-up: If you're new to this exercise or have limited upper body strength, you can start by performing the mountain climber push-up on your knees instead of your toes. This modification reduces the amount of weight you have to lift, making it more manageable for beginners.
  • Elevated Mountain Climber Push-up: To increase the intensity of the exercise, you can elevate your feet on a step or bench. This variation requires more core stability and upper body strength, as you'll be working against gravity to maintain proper form.
  • Spiderman Mountain Climber Push-up: For an added challenge, incorporate a spiderman movement into the exercise. As you bring your knee towards your elbow during the mountain climber, try to touch your elbow with your knee. This variation engages your obliques and adds a dynamic element to the exercise.

Common Mistakes to Avoid When Performing This Exercise

Avoiding these common mistakes will help you perform the Suspender Mountain Climber Push-up with proper form and maximize its effectiveness. One common mistake to avoid is letting your hips sag or rise too high during the exercise. This can put unnecessary strain on your lower back and decrease the effectiveness of the push-up. Keep your body in a straight line from your head to your heels, engaging your core muscles to maintain stability.

Another mistake to watch out for is rushing through the exercise. It's important to maintain control and perform each movement with proper form. Slow down and focus on the quality of each repetition, rather than trying to do as many as possible in a short amount of time.

Improper hand placement is another common mistake. Make sure your hands are directly under your shoulders, with your fingers pointing forward. This will help to distribute your weight evenly and prevent unnecessary strain on your wrists.

Lastly, don't forget to breathe. Holding your breath during the exercise can lead to increased tension and decreased performance. Inhale as you lower your body and exhale as you push back up.

Tips for Incorporating Suspender Mountain Climber Push-Ups Into Your Workout Routine

To incorporate Suspender Mountain Climber Push-Ups into your workout routine, it's important to focus on proper form and gradually increase the intensity of the exercise. Here are some tips to help you get started:

  • Proper breathing techniques during suspender mountain climber push-ups: Remember to inhale deeply as you lower your body down towards the ground, and exhale forcefully as you push yourself back up. This will provide your muscles with the oxygen they need to perform the exercise effectively.
  • Start with a modified version: If you're new to suspender mountain climber push-ups, begin by doing them with your hands on an elevated surface, such as a bench or step. This will reduce the amount of weight you have to bear and allow you to focus on maintaining proper form.
  • Gradually increase the intensity: Once you've mastered the modified version, you can progress to doing the exercise on the ground. To increase the intensity further, you can add a resistance band around your shoulders or wear a weighted vest. These additional challenges will help to strengthen your upper body and core muscles.

Frequently Asked Questions

How Many Calories Does a Suspender Mountain Climber Push-Up Burn?

Doing a suspender mountain climber push-up can help you burn calories and promote fat loss. This exercise combines the benefits of mountain climbers and push-ups, engaging multiple muscle groups and increasing your heart rate.

The exact number of calories burned depends on factors like weight and intensity. However, incorporating this exercise into your routine can contribute to overall calorie burn and support your weight loss goals.

Can Men Also Perform the Suspender Mountain Climber Push-Up?

Yes, men can also perform the suspender mountain climber push-up. It's a challenging exercise that targets multiple muscle groups and improves strength and endurance.

By incorporating this exercise into your routine, you can benefit from increased upper body and core strength, improved stability, and enhanced cardiovascular fitness.

The suspender mountain climber push-up is a versatile exercise that can be modified to suit different fitness levels and goals.

How Long Should You Hold Each Push-Up Position During the Exercise?

To get the most out of the suspender mountain climber push-up, it's important to hold each push-up position for a certain amount of time. Without the context of the exercise, I can say that the duration of each position can vary depending on your fitness level.

Beginners may start with shorter holds, around 5-10 seconds, while more advanced individuals may aim for longer holds, around 15-30 seconds.

Remember to listen to your body and adjust the duration based on your comfort and ability.

Are There Any Alternative Exercises That Target Similar Muscle Groups?

If you're looking for alternative exercises that target similar muscle groups, there are a few options to consider.

One option is the plank exercise, which targets your core muscles and can help improve upper body strength.

Another option is the push-up with rotation, which targets your chest, shoulders, and core.

Lastly, the mountain climber exercise is great for working your core, shoulders, and legs.

These exercises can provide a similar workout to the Suspender Mountain Climber Push-up.

Can the Suspender Mountain Climber Push-Up Help Improve Core Strength?

The suspender mountain climber push-up is a great exercise to improve core strength. Strengthening your core has many benefits for overall fitness, such as improving posture and stability.

To incorporate this exercise into your full body workout routine, start by getting into a push-up position and bringing one knee towards your chest, then switch to the other knee.

This exercise engages your abs, obliques, and shoulders, giving you a challenging and effective workout.


Incorporating the suspender mountain climber push-up into your workout routine can bring numerous benefits. This exercise helps strengthen your upper body, core, and legs while improving your cardiovascular fitness.

By maintaining proper form and technique, you can maximize the effectiveness of this exercise. It's important to choose modifications and variations that suit your fitness level and avoid common mistakes.

With dedication and consistency, the suspender mountain climber push-up can be a great addition to your fitness routine.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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