The Surprising Results of Comparing Military Pushup vs Normal Pushup

The pushup is a classic exercise, beloved for its simplicity and effectiveness. But did you know there are variations that can dramatically increase the challenge and benefits? One such variation is the military pushup vs normal pushup. While both target similar muscle groups, the differences in form and execution can make a world of difference in your fitness journey.

What is a Military Pushup?

The military pushup is a variation of the standard pushup that requires a stricter form and a wider hand placement. This makes it significantly more challenging, engaging more muscle groups and demanding greater strength and stability.

Here’s what sets it apart:

• Hand Placement: Hands are placed wider than shoulder-width apart, with fingers pointing forward. This increases the range of motion and engages the chest muscles more effectively.
• Body Position: The body must be kept perfectly straight, from head to heels, with no sagging in the hips or lower back. This requires greater core engagement and stability.
• Full Range of Motion: The chest must touch the ground at the bottom of the movement, ensuring a full range of motion and maximizing muscle activation.

The Benefits of Military Pushups

Military pushups offer a plethora of benefits compared to their standard counterparts:

• Increased Strength: The wider hand placement and strict form demand more strength, particularly in the chest, shoulders, and triceps.
• Enhanced Core Stability: Maintaining a straight body position throughout the exercise engages the core muscles, improving stability and balance.
• Improved Functional Fitness: Military pushups translate well to real-life activities, such as lifting heavy objects or climbing stairs.
• Greater Muscle Activation: The full range of motion and increased difficulty lead to greater muscle activation, promoting muscle growth and strength gains.
• Boost in Cardiovascular Health: The increased effort required for military pushups elevates your heart rate, contributing to improved cardiovascular health.

The Benefits of Normal Pushups

While military pushups offer a higher level of challenge, standard pushups still hold their own with numerous benefits:

• Beginner-Friendly: Normal pushups are easier to perform, making them ideal for beginners or those new to exercise.
• Versatile Exercise: They can be performed anywhere, requiring no equipment.
• Effective for Muscle Growth: Even though they are considered easier, normal pushups still effectively target chest, shoulder, and triceps muscles.
• Improved Upper Body Strength: Regularly performing normal pushups can significantly improve upper body strength and endurance.
• Accessible for All Fitness Levels: Normal pushups can be modified for different fitness levels, making them suitable for a wide range of individuals.

When to Choose Military Pushups

Military pushups are an excellent choice for:

• Experienced exercisers: If you’re already comfortable with standard pushups and seeking a greater challenge, military pushups are the way to go.
• Those looking for increased strength: The increased difficulty of military pushups will lead to faster strength gains in your upper body.
• Individuals pursuing functional fitness: Military pushups translate well to real-life activities, making them a valuable addition to your workout routine.

When to Choose Normal Pushups

Normal pushups are a great option for:

• Beginners: If you’re new to exercise or find military pushups too challenging, start with normal pushups and gradually progress.
• Those needing a low-impact workout: Normal pushups are easier on your joints, making them suitable for individuals with joint pain or injuries.
• Individuals seeking a versatile and accessible exercise: Normal pushups require no equipment and can be performed anywhere.

How to Perform a Military Pushup

1. Starting Position: Place your hands wider than shoulder-width apart, with fingers pointing forward. Keep your body in a straight line from head to heels, with your core engaged.
2. Lowering Phase: Slowly lower your chest towards the ground, maintaining a straight body position. Ensure your chest touches the ground at the bottom of the movement.
3. Pushing Phase: Push yourself back up to the starting position, maintaining a straight body position throughout the movement.
4. Repetitions: Perform as many repetitions as possible, maintaining good form.

How to Perform a Normal Pushup

1. Starting Position: Place your hands shoulder-width apart, with fingers pointing forward. Keep your body in a straight line from head to heels, with your core engaged.
2. Lowering Phase: Slowly lower your chest towards the ground, maintaining a straight body position. You can choose to go all the way down or stop just before your chest touches the ground.
3. Pushing Phase: Push yourself back up to the starting position, maintaining a straight body position throughout the movement.
4. Repetitions: Perform as many repetitions as possible, maintaining good form.

Progression and Modifications

Both military and normal pushups can be modified to suit your fitness level. Here are some options:

• Elevated Pushups: Perform pushups with your hands elevated on a bench or box. This reduces the difficulty and makes the exercise easier.
• Wall Pushups: Perform pushups against a wall. This is a beginner-friendly option that allows you to gradually build strength.
• Knee Pushups: Perform pushups with your knees on the ground. This reduces the weight you’re lifting and makes the exercise easier.

Final Thoughts: Choosing the Right Pushup for You

Whether you choose military pushup vs normal, both offer effective ways to strengthen your upper body and improve your overall fitness. The key is to choose the variation that best suits your current fitness level and goals.

Remember, consistency is key. Incorporate pushups into your regular workout routine, gradually increasing the number of repetitions or sets as you get stronger. With dedication and the right approach, you can unlock your upper body potential and achieve your fitness aspirations.

Information You Need to Know

1. Are military pushups harder than normal pushups?

Yes, military pushups are generally considered harder than normal pushups due to the wider hand placement, stricter form, and full range of motion.

2. Can I switch between military and normal pushups in my workout?

Absolutely! You can incorporate both variations into your routine to challenge yourself and target different muscle groups.

3. What are some other variations of pushups?

There are many pushup variations, including incline pushups, decline pushups, diamond pushups, and clap pushups. Experiment with different variations to keep your workouts engaging and challenging.

4. How often should I do pushups?

Aim for 2-3 pushup sessions per week, with rest days in between to allow your muscles to recover.

5. How do I know if I’m doing a pushup correctly?

Ensure your body is in a straight line from head to heels, with your core engaged. Avoid sagging in your hips or lower back. If you’re unsure, consult a fitness professional for guidance.