Double Push-Up Burpee
Bodyweight full-body exercise intensifying burpees with two push-ups, targeting chest, shoulders, legs, and core for power, strength, and conditioning.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders, Triceps, Quads
Secondary Muscles
Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Shoulders
8/10Anterior Delts, Medial Delts
Triceps
8/10Lateral Head
Quads
8/10Rectus Femoris
Glutes
7/10Glute Max
Abs
7/10Rectus Abdominis
Hamstrings
6/10Biceps Femoris
Obliques
6/10External Obliques
Calves
5/10Gastrocnemius
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart, arms at sides, core engaged and spine neutral.
- Squat down and place hands on floor in front of feet.
- Jump feet back to high plank position with body straight.
- Lower chest to floor for first push-up, then push up explosively.
- Immediately perform second push-up, returning to plank.
- Jump feet forward to hands, landing in squat.
- Explode upward into vertical jump, arms overhead.
- Land softly with knees bent, return to start.
Coaching Tips
Form Cues
- Keep core tight
- Elbows at 45 degrees
- Body straight in plank
- Explode from heels
- Land softly
Breathing
Inhale during squat and push-up descent; exhale forcefully on push-up ascent and explosive jump.
Tempo
2-0-1
Range of Motion
Squat until thighs parallel to floor; lower chest to within 2 inches of ground in push-ups; full arm extension and hip extension in jump.
Safety
Safety Notes
- Avoid if acute wrist or shoulder pain
- Engage core to protect spine
- Use modifications if beginner
- Stop if form breaks
Spotting
No spotting needed; self-supported bodyweight exercise.
Common Mistakes
- Sagging hips in plank
- Rushing without control
- Knees caving inward
- Arching lower back
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion for squat
- Shoulder flexion for plank
Build Up First
- Proficiency in standard burpee
- Basic push-up form
Also known as
Double Burpee, Burpee with Two Push-Ups, Double Push Burpee
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