What To Know
- Performing a high number of regular push ups can elevate the heart rate, providing a cardiovascular workout.
- The military push up and the regular push up are both valuable exercises that offer unique benefits.
- Whether you’re a seasoned athlete or a fitness novice, incorporating these push up variations into your routine will elevate your upper body strength, core stability, and overall fitness.
In the realm of fitness, push ups reign supreme as a compound exercise that engages multiple muscle groups. However, the world of push ups is not a binary one. Military push ups, often referred to as “proper” push ups, stand out from their regular counterparts, inviting a closer examination of their distinctions and benefits.
Anatomy of a Military Push Up
Military push ups adhere to a strict form, ensuring optimal muscle activation and minimizing the risk of injury. The starting position mimics a plank, with the body forming a straight line from head to heels. Hands are shoulder-width apart, slightly wider than in regular push ups.
During the downward phase, the chest descends towards the ground, but not touching it. The elbows are tucked close to the body, forming a 45-degree angle. The upward phase involves pushing back to the starting position, engaging the chest, triceps, and shoulders.
Key Differences from Regular Push Ups
1. Hand Placement: Military push ups employ a wider hand placement, challenging the chest muscles more effectively.
2. Elbow Position: The elbows are kept close to the body during military push ups, emphasizing tricep engagement and reducing strain on the shoulders.
3. Range of Motion: Military push ups involve a slightly shorter range of motion compared to regular push ups, minimizing excessive shoulder stress.
Benefits of Military Push Ups
1. Enhanced Upper Body Strength: The wider hand placement and close elbow position maximize the activation of chest, triceps, and shoulders.
2. Improved Core Stability: The plank-like starting position engages the core muscles, promoting overall body stability.
3. Reduced Risk of Injury: The proper form and limited range of motion minimize the strain on the shoulders and wrists.
4. Military Readiness: Military push ups are a fundamental exercise in military training, preparing individuals for combat readiness.
Benefits of Regular Push Ups
1. Flexibility and Range of Motion: The wider range of motion in regular push ups helps improve shoulder flexibility and mobility.
2. Cardiovascular Benefits: Performing a high number of regular push ups can elevate the heart rate, providing a cardiovascular workout.
3. Beginner-Friendly: Regular push ups are accessible to individuals of varying fitness levels, making them a great starting point.
Which Push Up is Right for You?
The choice between military and regular push ups depends on individual fitness goals and capabilities. Military push ups are ideal for building upper body strength, improving core stability, and meeting military fitness standards. Regular push ups are more suitable for beginners, those with shoulder mobility issues, or those looking for a more dynamic range of motion.
Variations to Enhance Push Ups
1. Incline Push Ups: Elevate your hands on a platform to reduce the difficulty level.
2. Decline Push Ups: Place your hands on a surface below your feet to increase the challenge.
3. Plyometric Push Ups: Explosively extend your arms during the upward phase for added power.
4. Wide-Grip Push Ups: Extend your hand placement beyond shoulder-width for increased chest activation.
Final Note: The Push Up Spectrum
The military push up and the regular push up are both valuable exercises that offer unique benefits. Understanding their differences allows you to tailor your workout to your specific needs and goals. Whether you’re a seasoned athlete or a fitness novice, incorporating these push up variations into your routine will elevate your upper body strength, core stability, and overall fitness.
Popular Questions
Q: Which push up is harder, military or regular?
A: Military push ups are generally considered more challenging due to the wider hand placement and closer elbow position.
Q: Can I do both military and regular push ups in the same workout?
A: Yes, incorporating both variations into your routine can provide a comprehensive upper body workout.
Q: How many push ups should I do per set?
A: The optimal number of push ups per set depends on your fitness level. Aim for 8-12 repetitions for strength building and 15-20 repetitions for endurance.
Q: What are some common mistakes to avoid when doing push ups?
A: Ensure proper form by keeping your body in a straight line, engaging your core, and not flaring out your elbows.
Q: Can I do push ups every day?
A: While regular push ups can be performed daily, it’s recommended to give your muscles adequate rest to prevent overuse injuries.
