Unlock the Secrets of Push Up vs Military Push Up: The Ultimate Guide

The push-up is a classic exercise that has been around for centuries. It’s a simple yet effective way to build upper body strength and endurance. But did you know there are different variations of push-ups, each with its own unique benefits? One such variation is the military push-up, which is known for its increased difficulty and focus on core engagement.
This blog post will delve into the differences between the standard push-up and the military push-up, exploring their form, benefits, and how to perform them correctly. By the end, you’ll have a clear understanding of which variation is best suited for your fitness goals.

Understanding the Basics: The Standard Push-Up

The standard push-up is a fundamental exercise that targets the chest, shoulders, and triceps. It’s a compound exercise, meaning it works multiple muscle groups simultaneously. To perform a standard push-up:

• Starting Position: Begin with your hands shoulder-width apart, fingers pointing forward, and your body in a plank position. Your core should be engaged, and your body should form a straight line from your head to your heels.
• Lowering: Bend your elbows and lower your chest towards the ground, keeping your body in a straight line. Your elbows should be pointing slightly behind you, not out to the sides.
• Pushing Up: Push back up to the starting position using your chest and triceps.

The Military Push-Up: A Step Up in Intensity

The military push-up is a more challenging variation that demands greater strength and stability. It incorporates a stricter form and requires a higher level of core engagement. Here’s how to perform a military push-up:

• Starting Position: Similar to the standard push-up, but with your hands slightly closer together, about chest-width apart.
• Lowering: Lower your chest towards the ground, keeping your elbows tucked in close to your body. Your elbows should not flare out to the sides.
• Pushing Up: Push back up to the starting position, maintaining a straight line from your head to your heels.

Key Differences: What Sets Them Apart

The primary difference between the standard and military push-up lies in the hand placement and elbow position. In the standard push-up, your hands are shoulder-width apart, and your elbows can flare out slightly. In the military push-up, your hands are closer together, and your elbows must remain tucked in close to your body throughout the movement.
This seemingly small difference significantly impacts the exercise’s difficulty. The closer hand placement and restricted elbow movement require greater strength and stability, making the military push-up a more challenging variation.

Benefits of the Military Push-Up

The military push-up offers several benefits that go beyond those of the standard push-up. Here are a few key advantages:

• Enhanced Core Strength: The stricter form and requirement for greater stability significantly engage your core muscles, including your abs, obliques, and lower back. This increased core engagement translates to improved overall stability and balance.
• Increased Upper Body Strength: The closer hand placement and tucked-in elbows demand more strength from your chest, shoulders, and triceps. This results in faster gains in upper body strength compared to the standard push-up.
• Improved Posture: The military push-up’s emphasis on maintaining a straight line throughout the movement strengthens your back muscles, improving your posture and reducing the risk of back pain.

Push-Up vs. Military Push-Up: Which One Is Right for You?

Choosing between the standard and military push-up depends on your fitness level and goals.

• Beginners: If you’re new to push-ups, start with the standard variation to build a solid foundation. Once you can comfortably perform 10-15 repetitions with good form, you can progress to the military push-up.
• Intermediate and Advanced: If you’re already familiar with push-ups and looking for a greater challenge, the military push-up is a great option. It will help you build more strength and improve your core stability.

Tips for Performing Military Push-Ups Correctly

• Engage Your Core: Throughout the movement, keep your core muscles engaged to maintain a straight line from your head to your heels.
• Tuck Your Elbows: Ensure your elbows stay tucked in close to your body, preventing them from flaring out to the sides.
• Maintain a Steady Pace: Avoid rushing the movement. Lower your chest slowly and controlled, and push back up with power.
• Focus on Form: Proper form is crucial for maximizing the benefits of the military push-up and preventing injuries. If you’re unsure about your form, seek guidance from a qualified fitness professional.

Progression and Variations

If you find the military push-up too challenging, consider starting with easier variations like:

• Knee Push-Ups: Perform the military push-up with your knees on the ground. This reduces the load on your upper body, making it easier to maintain proper form.
• Wall Push-Ups: Stand facing a wall with your hands shoulder-width apart, about arm’s length away. Lean forward and bend your elbows to lower your chest towards the wall. Push back to the starting position.

Once you’ve mastered the military push-up, you can progress to more challenging variations like:

• Elevated Military Push-Ups: Perform the military push-up with your hands elevated on a bench or box. This increases the range of motion and makes the exercise more challenging.
• Clap Push-Ups: Perform the military push-up and explosively push yourself up, clapping your hands together at the top of the movement.

Beyond the Push-Up: Building a Complete Workout

The military push-up is an excellent exercise for building upper body strength and core stability. However, it’s important to include a variety of exercises in your workout routine to target all muscle groups.
Consider incorporating other exercises that complement the military push-up, such as:

• Pull-Ups: Work your back and biceps.
• Dips: Target your triceps and chest.
• Squats: Strengthen your legs and glutes.
• Plank: Improve core stability and endurance.

The Final Push: Taking Your Fitness to the Next Level

The military push-up is a challenging yet rewarding exercise that can help you build impressive strength and endurance. By incorporating it into your workout routine and focusing on proper form, you’ll see significant improvements in your upper body strength, core stability, and overall fitness.
Remember to start with the standard push-up and gradually progress to the military push-up as you get stronger. Listen to your body, and don’t hesitate to seek guidance from a fitness professional if needed.

Answers to Your Questions

Q: Can I do military push-ups every day?
A: It’s generally not recommended to do military push-ups every day, as your muscles need time to recover. Aim for 2-3 sessions per week with rest days in between.
Q: What are some common mistakes to avoid when doing military push-ups?
A: Common mistakes include flaring your elbows, arching your back, and lowering your chest too low. Focus on maintaining a straight line from your head to your heels and keeping your elbows tucked in close to your body.
Q: How many military push-ups should I aim for?
A: The number of military push-ups you can do depends on your fitness level. Start with a manageable number and gradually increase the repetitions as you get stronger. Aim for 3 sets of 8-12 repetitions.
Q: Can I modify the military push-up to make it easier?
A: Yes, you can modify the military push-up by performing it on your knees or against a wall. This reduces the load on your upper body, making it easier to maintain proper form.
Q: What are the benefits of doing military push-ups over standard push-ups?
A: Military push-ups offer enhanced core strength, increased upper body strength, and improved posture compared to standard push-ups. They also require greater stability and demand more from your muscles, leading to faster strength gains.