Unleash Your Inner Soldier: Mastering the Military Push Up vs Regular Pushup

If you’re looking to build upper body strength and endurance, push-ups are a great exercise to incorporate into your workout routine. But with so many variations, it can be tough to know which one is right for you. Two popular options are the military push-up and the regular push-up.
This blog post will delve into the key differences between these two exercises, exploring their benefits, drawbacks, and how to perform them correctly. We’ll also discuss which one is better suited for your fitness goals and experience level.

What is a Military Push-Up?

The military push-up, also known as a “strict” push-up, is a demanding variation that emphasizes proper form and full range of motion. It’s a staple exercise in military training programs, designed to build strength, power, and endurance.
Key Characteristics of a Military Push-Up:

• Hands shoulder-width apart: The hands are placed directly beneath the shoulders, with fingers pointing forward.
• Straight body: The body should form a straight line from head to heels, with no sagging in the hips or back.
• Full range of motion: The chest should touch the ground at the bottom of the movement, and the arms should be fully extended at the top.
• Slow and controlled: The push-up should be performed with a controlled descent and ascent, avoiding any bouncing or jerking motions.

What is a Regular Push-Up?

The regular push-up, also known as a “standard” push-up, is a more accessible variation that allows for a slightly wider hand placement and less strict form. It’s a great exercise for beginners and those looking for a less challenging option.
Key Characteristics of a Regular Push-Up:

• Hands slightly wider than shoulder-width apart: The hands are placed slightly wider than shoulder-width, with fingers pointing slightly forward.
• Slight body bend: The body can have a slight bend in the hips and back, allowing for a less strict form.
• Partial range of motion: The chest doesn’t necessarily need to touch the ground at the bottom of the movement, although it’s encouraged.
• Faster tempo: The push-up can be performed with a quicker tempo, allowing for more repetitions.

Benefits of Military Push-Ups

• Increased upper body strength: The strict form and full range of motion engage more muscle groups, particularly the chest, shoulders, triceps, and core.
• Improved core stability: Maintaining a straight body throughout the movement strengthens the core muscles, which are essential for stability and balance.
• Enhanced power and explosiveness: The controlled descent and explosive ascent of the military push-up build power and explosiveness.
• Increased endurance: The demanding nature of the military push-up improves cardiovascular endurance and muscular stamina.

Benefits of Regular Push-Ups

• Accessible for beginners: The less strict form and partial range of motion make regular push-ups easier to perform for beginners.
• Increased repetitions: The faster tempo and less demanding form allow for more repetitions, leading to greater muscular hypertrophy.
• Versatility: Regular push-ups can be easily modified by adjusting hand placement, surface height, and other variables to target specific muscle groups or increase difficulty.
• Improved overall fitness: Regular push-ups contribute to overall fitness by improving strength, endurance, and cardiovascular health.

Drawbacks of Military Push-Ups

• Challenging for beginners: The strict form and full range of motion can be difficult for those new to push-ups.
• Risk of injury: Improper form can lead to injuries, particularly in the shoulders and wrists.
• Limited repetitions: The demanding nature of the military push-up may limit the number of repetitions you can perform.

Drawbacks of Regular Push-Ups

• Less muscle activation: The less strict form and partial range of motion may result in less muscle activation compared to military push-ups.
• Potential for poor form: The less demanding nature of the regular push-up can lead to sloppy form and reduced effectiveness.
• Less challenging for advanced lifters: Regular push-ups may not be challenging enough for those who are already strong and experienced.

Choosing the Right Push-Up for You

The best push-up for you depends on your fitness level, goals, and preferences.

• Beginners: Start with regular push-ups to build a foundation of strength and endurance. As you progress, you can gradually transition to military push-ups.
• Intermediate lifters: Both regular and military push-ups can be beneficial. Choose the variation that best suits your goals and challenges you appropriately.
• Advanced lifters: Military push-ups are a great option for those seeking a challenging and effective exercise. You can also explore other variations, such as decline push-ups, clap push-ups, or diamond push-ups.

Tips for Performing Push-Ups Correctly

Regardless of the variation you choose, it’s essential to maintain proper form to maximize effectiveness and prevent injury. Here are some general tips for performing push-ups:

• Warm up: Before performing push-ups, warm up your muscles with light cardio and dynamic stretching.
• Focus on form: Maintain a straight body, engage your core, and control the descent and ascent.
• Don’t sacrifice form for repetitions: It’s better to perform fewer repetitions with proper form than more repetitions with poor form.
• Listen to your body: If you experience any pain, stop immediately and consult a healthcare professional.

Push-Ups Beyond the Basics: Variations and Progressions

Once you’ve mastered the basic push-up variations, you can explore more challenging options to continue building strength and endurance.
Here are some popular push-up variations:

• Decline push-ups: Elevating your feet increases the difficulty and targets the upper chest more effectively.
• Incline push-ups: Lowering your hands onto a bench or other elevated surface makes the exercise easier, ideal for beginners.
• Diamond push-ups: Placing your hands close together, forming a diamond shape, targets the triceps more intensely.
• Clap push-ups: Adding a clap at the top of the movement increases power and explosiveness.
• Archer push-ups: One arm is extended in front of the body, while the other performs the push-up, engaging the core and improving stability.

The Power of Consistency: Push-Ups for Long-Term Fitness

Ultimately, the key to success with push-ups, or any exercise, is consistency. Regularly incorporating push-ups into your workout routine will yield significant results in terms of strength, endurance, and overall fitness.
Don’t be afraid to experiment with different variations and progressions to keep your workouts engaging and challenging. Remember, the goal is to find a push-up variation that suits your fitness level and goals, and to perform it with proper form for optimal results.

Push-Up Power: A Lasting Commitment to Fitness

Choosing between a military push-up and a regular push-up is not about picking a winner. It’s about understanding your fitness journey, setting realistic goals, and finding the right exercise to help you achieve them. Whether you’re a beginner or a seasoned athlete, push-ups offer a versatile and effective way to build strength, endurance, and overall fitness. Embrace the power of push-ups and push your limits to achieve your fitness aspirations.

What You Need to Learn

Q: Can I do push-ups every day?
A: While push-ups are a great exercise, it’s important to give your muscles time to recover. Aim for 2-3 days of push-ups per week, with rest days in between.
Q: How many push-ups should I aim for?
A: The number of push-ups you should aim for depends on your fitness level. Start with a manageable number, gradually increasing as you get stronger.
Q: What if I can’t do a full push-up?
A: There are modifications you can do, such as incline push-ups or wall push-ups, to make the exercise easier.
Q: Can push-ups help me lose weight?
A: Push-ups alone won’t lead to significant weight loss. However, they can help build muscle mass, which can boost your metabolism and help you burn more calories.
Q: Are push-ups good for my posture?
A: Yes, push-ups can help improve your posture by strengthening the muscles that support your spine and shoulders.