Military Push Ups vs Regular: Discover the Shocking Truth Behind Their Impact!

Are you looking to take your fitness to the next level? Perhaps you’re tired of the same old workout routine and are seeking a new challenge. If so, you might be wondering about the difference between military push ups vs regular and which one is best for you.
This blog post will delve into the nuances of each variation, exploring their benefits, drawbacks, and how to incorporate them into your fitness regime. By the end, you’ll have a clear understanding of which type of push up is right for you and how to maximize your gains.

What are Military Push Ups?

Military push ups, also known as “diamond push ups,” are a variation of the traditional push up that emphasizes tricep engagement. They involve placing your hands closer together, forming a diamond shape with your thumbs and index fingers touching. This narrow hand position requires more strength and stability, targeting the triceps, chest, and shoulders more directly.

Benefits of Military Push Ups

• Enhanced Tricep Strength: The close grip of the military push up places a greater emphasis on the triceps, leading to increased strength and definition in this muscle group.
• Improved Chest Development: While the focus is on the triceps, military push ups also engage the chest muscles, contributing to a fuller and more defined chest.
• Increased Shoulder Stability: The close hand position requires greater shoulder stability, leading to improved overall shoulder strength and stability.
• Improved Core Engagement: Maintaining a stable core is crucial for performing military push ups correctly, leading to a stronger and more defined core.
• Increased Functional Strength: Military push ups are a functional exercise that translates to real-life activities, such as pushing open doors or lifting heavy objects.

What are Regular Push Ups?

Regular push ups, also known as “standard push ups,” are the most common and basic variation of the push up. They involve placing your hands shoulder-width apart, with your fingers pointing forward. This wider hand position allows for a greater range of motion and engages the chest muscles more prominently.

Benefits of Regular Push Ups

• Greater Chest Activation: The wider hand position of regular push ups allows for a greater range of motion, leading to more significant chest muscle activation.
• Improved Overall Upper Body Strength: Regular push ups engage multiple muscle groups, including the chest, shoulders, triceps, and core, contributing to overall upper body strength.
• Increased Muscle Mass: Regular push ups can stimulate muscle growth, leading to increased muscle mass and a more defined physique.
• Improved Body Composition: Regular push ups can help you burn calories and improve your body composition by building muscle and reducing body fat.
• Enhanced Functional Strength: Regular push ups are a functional exercise that can help you perform daily activities more easily.

Military Push Ups vs Regular: Which One Is Right for You?

The choice between military push ups and regular push ups ultimately depends on your individual goals and fitness level.
For those seeking to build tricep strength and increase shoulder stability, military push ups are an excellent choice. Their narrow hand position places a greater emphasis on these muscle groups, leading to targeted strength gains.
For those looking to maximize chest development and overall upper body strength, regular push ups are a better option. Their wider hand position allows for a greater range of motion, engaging the chest muscles more effectively.
Here’s a simple way to think about it:

• If you’re a beginner: Start with regular push ups to build a foundation of strength and technique.
• If you’re more advanced: Incorporate both military and regular push ups into your routine to target different muscle groups and challenge yourself.

Tips for Performing Military and Regular Push Ups

• Proper Form: Maintaining proper form is crucial for maximizing results and avoiding injury. Keep your back straight, core engaged, and your body in a straight line from head to heels.
• Progressive Overload: As you get stronger, gradually increase the difficulty of your push ups by adding repetitions, sets, or variations.
• Listen to Your Body: Don’t push yourself too hard, especially when you’re first starting out. Take breaks when needed and let your body recover.
• Consistency is Key: Regularly performing push ups is essential for seeing results. Aim for at least 3-4 sessions per week.

Incorporating Military and Regular Push Ups into Your Routine

There are several ways to incorporate military and regular push ups into your workout routine. Here are a few ideas:

• Supersets: Perform a set of military push ups followed by a set of regular push ups, with minimal rest in between.
• Circuit Training: Include military and regular push ups as part of a circuit training session, alternating between different exercises.
• Bodyweight Training: Use military and regular push ups as part of a bodyweight training routine, focusing on compound movements that engage multiple muscle groups.

Beyond the Basics: Variations and Challenges

Once you’ve mastered the basic military and regular push ups, you can explore various variations and challenges to continue progressing. Here are a few examples:

• Decline Push Ups: Elevate your feet on a bench or platform to increase the difficulty.
• Incline Push Ups: Perform push ups with your hands elevated on a bench or platform to decrease the difficulty.
• Clap Push Ups: Add a clap between each repetition to increase explosiveness and power.
• One-Arm Push Ups: Challenge yourself by performing push ups with only one arm.
• Archer Push Ups: Perform push ups with one arm extended forward and the other arm bent at the elbow.

The Takeaway: Choosing the Right Push Up for You

Both military and regular push ups offer unique benefits and challenges. The best choice for you depends on your individual goals and fitness level. By understanding the nuances of each variation and incorporating them into your routine, you can achieve your fitness goals and take your push up game to the next level.

Frequently Asked Questions

Q: What is the best way to improve my push up form?
A: Focus on keeping your body in a straight line from head to heels, engaging your core, and maintaining a controlled descent and ascent. You can also try practicing in front of a mirror to identify any form flaws.
Q: Is it necessary to do both military and regular push ups?
A: Not necessarily. You can achieve great results by focusing on one variation, but incorporating both can offer a more well-rounded workout.
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 number you can comfortably achieve and gradually increase it as you get stronger. Focus on quality over quantity.
Q: What are some alternative exercises to push ups?
A: Some alternative exercises to push ups include bench press, dips, and chest flyes.
Q: How long does it take to see results from doing push ups?
A: The time it takes to see results depends on your individual fitness level and consistency. With regular practice, you can expect to see improvements in strength and muscle definition within a few weeks.