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Military push ups are a classic exercise that have stood the test of time. They were originally developed by the military as a way to build upper body strength and endurance for soldiers, but have since become a staple in many fitness routines. The benefits of performing military push ups go beyond just physical strength; they can also help develop mental toughness and discipline.
In this article, we will dive into the proper form and technique for military push ups, as well as the variations and workout plans to help you achieve your fitness goals. Whether you're a beginner or an advanced exerciser, mastering the military push up is a great way to build a strong and resilient upper body.
Introduction To Military Push Up
Military push ups are a type of push up exercise that is widely used in the military to build upper body strength and endurance. They are performed in a similar way to a standard push up, but with the hands placed slightly wider than shoulder-width apart and the elbows tucked in close to the body. This technique targets the chest, triceps, shoulders, and core muscles, and requires a significant amount of strength and control to perform properly.
The history and origin of military push ups can be traced back to the early 1900s, when physical fitness began to play an increasingly important role in military training. In the United States, the military began to adopt a standardized physical fitness test in the 1940s, which included push ups as one of the main exercises.
The military push up was developed as a way to ensure that soldiers were able to meet the physical demands of combat, and it has since become a staple exercise in military training programs around the world.
Today, military push ups are widely used by athletes, fitness enthusiasts, and anyone looking to build strength and endurance in their upper body.
Whether you're training for a specific sport or just trying to improve your overall fitness, incorporating military push ups into your exercise routine can be a great way to challenge yourself and achieve your goals.
How to Perform a Military Push Up
The military push up, also known as the army-style push up, is a challenging variation of the classic push up exercise that targets the chest, shoulders, and triceps. This bodyweight exercise is a favorite among fitness enthusiasts and military personnel alike, as it requires greater strength and stability compared to the standard push up.
In this article, we'll guide you through the proper technique for performing a military push up, highlighting its benefits as one of the most effective pectoral exercises.
To begin, assume a high plank position with your hands placed slightly wider than shoulder-width apart, feet together, and your body forming a straight line from head to heels.
Unlike the traditional push up, where your feet are shoulder-width apart, the military push up requires your feet to be close together, which increases the demand on your core and upper body muscles.
Before lowering yourself, engage your core by contracting your abdominal muscles and squeezing your glutes. This will help maintain a neutral spine and prevent your hips from sagging or your back from arching. Keeping your body rigid and stable is crucial for executing proper form and maximizing the benefits of this pectoral exercise.
Slowly lower your body towards the ground by bending your elbows, keeping them close to your body.
As you descend, focus on maintaining a straight line from your head to your heels, resisting the temptation to let your hips drop or your back arch. Lower yourself until your chest is just a few inches from the ground, or until your upper arms are parallel to the floor.
Once you've reached the bottom of the movement, pause briefly to ensure that you maintain tension in your chest, shoulders, and triceps. Then, powerfully push your body back up to the starting position by extending your arms and contracting your pectoral muscles.
As you press up, exhale and visualize pushing the ground away from you, rather than just lifting your body.
At the top of the movement, pause for a moment and squeeze your chest muscles, focusing on achieving a strong contraction.
Be careful not to lock out your elbows completely, as this can place unnecessary stress on your joints. Instead, maintain a slight bend in your elbows to keep the tension on your muscles throughout the exercise.
As you perform the military push up, it's essential to maintain proper body alignment and stability. Keep your head in a neutral position, aligned with your spine, and avoid letting your head drop or protrude forward. Additionally, engage your leg muscles by pressing your thighs and feet together, which will further activate your core and improve overall stability.
Throughout the exercise, focus on maintaining a smooth and controlled tempo. Avoid using momentum to lift your body, as this can reduce the effectiveness of the exercise and increase the risk of injury.
A good tempo to follow is a 2-second descent, followed by a brief pause at the bottom, and a 2-second ascent. This tempo allows for optimal time under tension, maximizing muscle engagement and growth.
The military push up is a challenging and highly effective pectoral exercise that targets the chest, shoulders, and triceps. By following the proper technique, maintaining body alignment, and focusing on controlled movements, you can maximize the benefits of this exercise while minimizing the risk of injury.
Remember to start with a manageable number of repetitions and gradually increase the volume as you build strength and endurance. Incorporating the military push up into your workout routine, along with other complementary pectoral exercises, can help you develop a strong, sculpted upper body and improve your overall fitness level.
Benefits of Military Push Ups
Military push ups, also known as army-style push ups, are a challenging variation of the classic push up exercise that offer numerous benefits for strength, muscle development, and overall fitness.
This bodyweight exercise is a staple in military training and has gained popularity among fitness enthusiasts due to its effectiveness in targeting the chest, shoulders, and triceps. In this article, we'll explore the various benefits of incorporating military push ups into your workout routine, highlighting their role as one of the most potent pectoral exercises.
One of the primary benefits of military push ups is their ability to build upper body strength. By placing your hands closer together and keeping your elbows tucked close to your body, you place greater emphasis on your triceps and chest muscles.
This increased demand on your upper body musculature leads to improved pushing strength, which translates to better performance in other exercises like the bench press and overhead press.
In addition to building strength, military push ups are an excellent exercise for developing muscle mass in your chest, shoulders, and triceps. The increased tension placed on these muscle groups during the exercise leads to greater muscle fiber recruitment and activation.
By consistently performing military push ups and progressively increasing the volume and intensity, you can stimulate muscle hypertrophy, resulting in a more defined and sculpted upper body.
Another benefit of military push ups is their ability to improve core stability and overall body control. The narrow hand placement and requirement to keep your feet together during the exercise forces your core muscles to work harder to maintain a neutral spine and prevent your hips from sagging or rotating.
This increased engagement of your abdominal muscles, obliques, and lower back leads to improved core strength and stability, which is crucial for maintaining proper form during other exercises and reducing the risk of injury.
Military push ups are also an excellent exercise for enhancing shoulder stability and joint health. The movement pattern of the military push up requires your shoulder blades to move in a controlled manner, with your shoulders maintaining a stable position throughout the exercise.
This emphasis on proper shoulder alignment and control can help prevent common shoulder injuries and improve overall shoulder function, which is particularly important for athletes and individuals engaged in upper body-dominant activities.
As a bodyweight exercise, military push ups are highly versatile and can be easily incorporated into various workout routines. They require no equipment and can be performed anywhere, making them an ideal choice for individuals who prefer to train at home or have limited access to gym facilities.
Additionally, military push ups can be easily modified to suit different fitness levels by adjusting the hand placement, elevating the hands or feet, or adding resistance with a weighted vest or resistance bands.
Incorporating military push ups into your pectoral exercises routine can also help improve your performance in other chest-focused movements. The increased strength and stability gained from performing military push ups can carry over to exercises like the bench press, dumbbell flyes, and cable crossovers.
By regularly including military push ups in your workouts, you can create a well-rounded chest development program that targets your pectorals from various angles and stimulates maximal muscle growth.
Moreover, military push ups can serve as a valuable tool for assessing and tracking your upper body strength and endurance.
Many fitness tests and military assessments use push ups as a measure of upper body fitness, with the military push up variant being a common standard. By setting goals and regularly testing your performance in military push ups, you can monitor your progress, identify areas for improvement, and stay motivated in your training.
Military push ups are a highly beneficial exercise that should be incorporated into any comprehensive upper body training program. Their ability to build strength, muscle mass, core stability, and shoulder health makes them a valuable addition to your pectoral exercises arsenal.
By mastering the proper form and progressively increasing the challenge, you can maximize the benefits of military push ups and achieve a stronger, more defined physique. Whether you're a fitness enthusiast, athlete, or simply looking to improve your overall fitness, military push ups are a must-have exercise in your training routine.
Military Push Up Variations
Diamond Push Ups:
Diamond push ups are a variation of the traditional push up that primarily target the triceps muscles. Here's how to perform diamond push ups:
Start in a plank position with your hands directly underneath your shoulders and your fingers pointed forward.
Bring your hands close together in a diamond shape, with your thumbs and index fingers touching each other.
Lower your body down towards the ground, keeping your elbows close to your sides.
Pause when your chest is a few inches from the ground, then push yourself back up to the starting position.
Repeat for multiple reps.
Diamond push ups are an excellent variation of the traditional push up, as they place more emphasis on the triceps muscles. By incorporating diamond push ups into your workout routine, you can effectively target and strengthen your triceps, leading to improved upper body strength and overall fitness.
Staggered Push Ups:
Staggered push ups are a variation of the traditional push up that targets the chest and triceps muscles, as well as engaging the core muscles for stability. Here's how to perform staggered push ups:
Start in a plank position with your hands slightly wider than shoulder-width apart.
Move one hand forward and the other hand backward, so that your hands are staggered.
Lower your body down towards the ground, keeping your elbows close to your sides.
Pause when your chest is a few inches from the ground, then push yourself back up to the starting position.
Switch the position of your hands, so that the hand that was behind is now in front, and vice versa.
Repeat the push up with the new hand position.
Continue to alternate the position of your hands with each rep.
Staggered push ups are an excellent variation of the traditional push up, as they require greater stability and engagement of the core muscles. By incorporating staggered push ups into your workout routine, you can effectively target and strengthen your chest, triceps, and core muscles, leading to improved upper body strength and overall fitness.
One-Arm Push Ups:
One-arm push ups are an advanced variation of the traditional push up that require a high level of upper body strength and stability. Here's how to perform one-arm push ups:
Start in a plank position with your hands slightly wider than shoulder-width apart.
Move one hand behind your back, keeping your arm close to your body.
Lower your body down towards the ground, keeping your elbow close to your body.
Pause when your chest is a few inches from the ground, then push yourself back up to the starting position.
Repeat for multiple reps, then switch to the other arm.
One-arm push ups are a challenging exercise that require a high level of upper body strength, stability, and control. If you're not yet able to perform one-arm push ups, you can start by practicing with a modified version, such as a one-arm push up against a wall or on an incline surface.
By gradually working up to the full one-arm push up, you can effectively target and strengthen your chest, triceps, and core muscles, leading to improved upper body strength and overall fitness.
Plyometric Push Ups:
Plyometric push ups are an explosive variation of the traditional push up that combines strength training with cardiovascular exercise. Here's how to perform plyometric push ups:
Start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body down towards the ground, keeping your elbows close to your sides.
Push yourself up explosively, so that your hands leave the ground.
Land softly with your hands back in the starting position.
Repeat for multiple reps.
Plyometric push ups are a challenging exercise that require explosive power and upper body strength. They can also provide cardiovascular benefits, making them a great addition to any workout routine. However, if you're new to plyometric exercises, it's important to start slowly and gradually work your way up to the full plyometric push up to avoid injury.
Archer Push Ups:
Archer push ups are a challenging variation of the traditional push up that target the chest, triceps, and shoulder muscles, while also improving upper body stability and control. Here's how to perform archer push ups:
Start in a plank position with your hands slightly wider than shoulder-width apart.
Move one hand to the side, so that it's directly underneath your shoulder.
Keep your other hand in the starting position.
Lower your body down towards the ground, using the arm that's in the starting position.
As you push yourself back up, shift your weight to the other arm and move the other arm out to the side.
Repeat for multiple reps, alternating which arm is used to perform the push up.
Archer push ups require a high level of upper body strength and stability, as well as control and coordination. They can be challenging to perform, so it's important to start with a modified version if you're new to this exercise. For example, you can start with a wider hand position and gradually move your hands closer together as you build strength and stability.
By incorporating archer push ups into your workout routine, you can effectively target and strengthen your chest, triceps, and shoulder muscles, leading to improved upper body strength and overall fitness.
V. Military Push Up Workout Plan
Example of a Military Push Up workout routine:
Here's an example of a military push up workout routine that you can use to improve your upper body strength and endurance:
Warm up: Start with 5-10 minutes of light cardio exercise to get your heart rate up and your muscles warmed up.
Regular push ups: Perform 3 sets of 10-15 push ups, using proper form and technique.
Diamond push ups: Perform 3 sets of 8-10 diamond push ups, with your hands close together in a diamond shape.
Staggered push ups: Perform 3 sets of 8-10 staggered push ups, alternating which hand is placed forward.
One-arm push ups: Perform 3 sets of 4-6 one-arm push ups on each arm, using proper form and technique.
Plyometric push ups: Perform 3 sets of 6-8 plyometric push ups, exploding off the ground with each rep.
Archer push ups: Perform 3 sets of 6-8 archer push ups on each arm, with a wider hand position than regular push ups.
Cool down: Finish with 5-10 minutes of light stretching and foam rolling to reduce muscle soreness and improve recovery.
This workout routine can be done 2-3 times per week, with rest days in between to allow your muscles to recover and grow stronger. As you get stronger, you can gradually increase the number of reps and sets for each exercise, or add additional variations to challenge yourself even further.
Tips for incorporating Military Push Ups into a well-rounded exercise program:
Here are some tips for incorporating military push ups into a well-rounded exercise program:
Start with proper form: Before you start incorporating military push ups into your exercise routine, make sure you have proper form and technique. This will help you avoid injury and ensure that you're targeting the right muscles.
Incorporate variations: There are many variations of military push ups that can help you target different muscle groups and keep your workouts challenging. Try incorporating diamond push ups, staggered push ups, one-arm push ups, plyometric push ups, and archer push ups into your routine.
Balance your workouts: While military push ups can be a great way to build upper body strength and endurance, it's important to balance your workouts with exercises that target other muscle groups as well. Make sure you're also including exercises for your lower body, core, and back.
Gradually increase the intensity: As you get stronger, gradually increase the intensity of your military push up workouts by adding more reps or sets, increasing the difficulty of the variations, or shortening your rest periods.
Allow for recovery: Make sure you're allowing your muscles to recover between workouts by taking rest days or focusing on different muscle groups on alternate days. This will help prevent injury and allow your muscles to grow stronger.
By incorporating military push ups into a well-rounded exercise program, you can improve your overall fitness and build a stronger, more resilient body.
Recommended frequency, sets, and reps for optimal results:
The frequency, sets, and reps for optimal results with military push ups will vary depending on your fitness level and goals. Here are some general guidelines:
Frequency: Aim to perform military push ups 2-3 times per week, with at least one day of rest in between workouts to allow your muscles to recover.
Sets: Start with 3 sets of 10-15 reps per set, using proper form and technique. As you get stronger, you can gradually increase the number of sets or reps, or add additional variations to challenge yourself even further.
Reps: For strength and power, aim for lower reps (6-8) with higher resistance, such as one-arm push ups or plyometric push ups. For endurance and muscle growth, aim for higher reps (10-15) with moderate resistance, such as regular or staggered push ups.
It's important to listen to your body and adjust the frequency, sets, and reps as needed based on your individual fitness level and goals. Additionally, it's recommended to incorporate other exercises into your workout routine to balance your muscle development and avoid overuse injuries.
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VI. Conclusion
In conclusion, Military Push Ups are a challenging and effective exercise for building upper body strength, endurance, and mental toughness. By using proper form and technique and gradually increasing the intensity of your workouts, you can see significant improvements in your chest, triceps, shoulders, and core muscles.
To recap some key points:
Military Push Ups are a variation of push ups that are performed with a straight back and close hand position.
Proper form and technique are essential for avoiding injury and targeting the correct muscles.
Common mistakes to avoid include sagging hips, flaring elbows, and improper hand placement.
Variations such as diamond push ups, staggered push ups, one-arm push ups, plyometric push ups, and archer push ups can provide additional challenges and target different muscle groups.
Military Push Ups can improve overall upper body strength, muscular endurance, cardiovascular health, and mental toughness.
I encourage you to incorporate Military Push Ups into your fitness routine, whether you're a beginner or an advanced exerciser. Start with proper form and technique, and gradually increase the intensity and frequency of your workouts as your strength improves. With consistent effort and dedication, you can achieve your fitness goals and build a stronger, healthier body.
If you found this article informative and helpful, we encourage you to share it with your friends, family, and social media followers. By sharing this article, you can help spread the word about the benefits of Military Push Ups and inspire others to incorporate this challenging exercise into their fitness routine. Together, we can build a stronger, healthier community.
References
"The Benefits of Doing Push-Ups and How to Do Them Correctly" by Healthline: https://www.healthline.com/health/fitness-exercise/push-ups-benefits
"Military Push-Up Exercise Guide - How to Do It Properly" by FitnessVolt: https://fitnessvolt.com/military-push-up/
"Push-Up Variations for a Stronger Chest" by Muscle and Fitness: https://www.muscleandfitness.com/workouts/chest-exercises/push-up-variations-for-a-stronger-chest/
"The Ultimate Guide to Push-Ups" by Men's Health: https://www.menshealth.com/fitness/a19538471/pushup-guide/
"10 Best Push-Up Variations for a Stronger Body" by Bodybuilding.com: https://www.bodybuilding.com/content/10-best-push-up-variations-for-a-stronger-body.html