What To Know
- Normal push-ups, also known as standard push-ups, are performed with the hands shoulder-width apart and the body forming a straight line from head to heels.
- Performed with hands on a lower surface, increasing the resistance and making the exercise more challenging.
- A combination of a burpee and a push-up.
Push-ups are a fundamental bodyweight exercise that targets the chest, shoulders, triceps, and core. While there are numerous variations of push-ups, two of the most common are normal push-ups and military push-ups. Both exercises offer unique benefits and challenges, making them suitable for different fitness levels and goals. This comprehensive guide will delve into the differences between normal push-ups vs. military push-ups, exploring their variations, benefits, and technique.
Understanding Normal Push Ups
Normal push-ups, also known as standard push-ups, are performed with the hands shoulder-width apart and the body forming a straight line from head to heels. This variation primarily targets the chest and triceps, with secondary engagement of the shoulders and core.
Variations of Normal Push Ups
- Incline Push-Ups: Performed with hands on an elevated surface, reducing the resistance and making the exercise easier.
- Decline Push-Ups: Performed with hands on a lower surface, increasing the resistance and making the exercise more challenging.
- Wide-Grip Push-Ups: Hands are placed wider than shoulder-width, emphasizing the chest and shoulders.
- Narrow-Grip Push-Ups: Hands are placed closer than shoulder-width, emphasizing the triceps.
Understanding Military Push Ups
Military push-ups, also known as close-grip push-ups, are performed with the hands placed together or slightly wider than shoulder-width. This variation primarily targets the triceps and shoulders, with secondary engagement of the chest and core.
Variations of Military Push Ups
- Plyometric Push-Ups: Incorporates a jump at the bottom of the movement, adding an explosive element.
- Weighted Push-Ups: A weight is added to the back or feet, increasing the resistance.
- Crossover Push-Ups: Hands are crossed over each other, creating an unstable surface and challenging the core.
- Diamond Push-Ups: Hands are placed together in a diamond shape, emphasizing the triceps.
Differences Between Normal Push Ups and Military Push Ups
1. Hand Placement:
- Normal push-ups: Hands are shoulder-width apart.
- Military push-ups: Hands are together or slightly wider than shoulder-width.
2. Muscle Focus:
- Normal push-ups: Primarily target the chest and triceps.
- Military push-ups: Primarily target the triceps and shoulders.
3. Range of Motion:
- Normal push-ups: Allow for a deeper range of motion, as the hands are further apart.
- Military push-ups: Have a shorter range of motion due to the closer hand placement.
4. Difficulty:
- Normal push-ups: Generally easier to perform than military push-ups.
- Military push-ups: More challenging due to the narrower hand placement, which places more stress on the triceps and shoulders.
Benefits of Normal Push Ups
- Improved chest and triceps strength
- Enhanced core stability
- Increased shoulder mobility
- Boosted cardiovascular health
Benefits of Military Push Ups
- Strengthened triceps and shoulders
- Improved shoulder stability
- Enhanced upper body endurance
- Reduced risk of shoulder injuries
Technique for Normal Push Ups
1. Start in a plank position with hands shoulder-width apart, directly under shoulders.
2. Lower your body by bending your elbows and keeping your core engaged.
3. Continue lowering until your chest is almost touching the ground.
4. Push back up to the starting position, fully extending your elbows.
Technique for Military Push Ups
1. Start in a plank position with hands together or slightly wider than shoulder-width.
2. Lower your body by bending your elbows and keeping your body in a straight line.
3. Continue lowering until your chest is close to the ground.
4. Push back up to the starting position, fully extending your elbows.
Choosing the Right Push Up Variation
The best push up variation for you depends on your fitness level and goals. If you are new to push-ups, start with normal push-ups and gradually progress to military push-ups as you get stronger. If you want to emphasize chest development, normal push-ups are a better choice. For tricep and shoulder strength, military push-ups are more effective.
Incorporating Push Ups into Your Workout
Push-ups can be incorporated into a variety of workouts, including bodyweight training, strength training, and HIIT. Start with a manageable number of repetitions and gradually increase the volume and intensity as you progress. Rest adequately between sets and maintain proper form throughout the exercise.
Beyond the Basics: Advanced Push Up Variations
For those seeking a greater challenge, there are advanced push up variations that combine multiple movements or incorporate equipment. These include:
- Burpee Push-Ups: A combination of a burpee and a push-up.
- Pike Push-Ups: Performed with the hands elevated on a bench or platform.
- Handstand Push-Ups: Performed upside down in a handstand position.
- Weighted Push-Ups: A weight is added to the back or feet for increased resistance.
Final Note: The Push Up Powerhouse
Normal push ups vs. military push ups offer unique benefits and challenges, catering to different fitness levels and goals. Understanding the differences between these variations allows you to optimize your workouts and maximize muscle development. Whether you are a beginner or an advanced athlete, incorporating push-ups into your routine will enhance your overall strength, endurance, and stability.
Common Questions and Answers
1. Which push up variation is better for beginners?
Normal push-ups are generally easier to perform and are a good starting point for beginners.
2. How many push-ups should I do per set?
Start with a manageable number of repetitions, such as 10-15, and gradually increase as you get stronger.
3. How often should I do push-ups?
Aim for 2-3 sets of push-ups, 2-3 times per week.
4. Can I do push-ups every day?
Doing push-ups every day can lead to overtraining and muscle soreness. It is recommended to rest at least 24 hours between push-up workouts.
5. How can I improve my push-up form?
Focus on keeping your body in a straight line, engaging your core, and maintaining a full range of motion.
