Burpees with Chest Press
Improves cardiovascular endurance and muscular strength
ChestBeginnerHiitExplosive
At a glance
| Muscles worked | Primary: Chest. Secondary: legs |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Hiit · Explosive |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~70 kcal |
How to do it
- Step 1: Setup — stand with feet shoulder-width apart.
- Step 2: Initiation — drop into a squat and kick back into a plank.
- Step 3: Mid-phase — do a push-up and quickly return to feet.
- Step 4: End-position — jump up and press dumbbells.
- Step 5: Return — control descent back to start.
- Step 6: Breathing and rhythm reminder — exhale during press.
- Step 7: Safety note — avoid jerking movements.
Equipment
- Dumbbells
Coaching tips
Benefits
Improves cardiovascular endurance and muscular strength
Common mistakes
Not engaging core, not pressing correctly
Make it harder
Increase reps or add weight
Make it easier
Start with modified burpees
Breathing
Exhale during press
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.