What to know
- The wider hand position and inward-facing fingers in the army push up allow for a greater range of motion in the chest, leading to increased muscle activation and growth.
- Start with regular push ups to build a strong foundation and gradually progress to army push ups as you gain strength.
- Focus on army push ups for advanced strength training and push up variations for a more challenging workout.
Are you looking to build upper body strength and endurance? If so, you’ve probably heard of both the army push up and the regular push up. But which one is better for you?
This blog post will delve into the differences between these two popular exercises, exploring their benefits, drawbacks, and how to incorporate them into your workout routine. We’ll also provide tips on proper form and modifications to make them accessible to all fitness levels. Get ready to learn everything you need to know about the army push up vs regular push up.
Understanding the Differences
The army push up vs regular push up debate often centers around the hand position. While both exercises target similar muscle groups, the army push up requires a slightly different hand placement, which affects the overall challenge and muscle activation.
Regular Push Up:
- Hand Position: Hands shoulder-width apart, fingers pointing forward.
- Body Alignment: Body forms a straight line from head to heels.
- Focus: Primarily targets the chest, triceps, and shoulders.
Army Push Up:
- Hand Position: Hands slightly wider than shoulder-width apart, fingers pointing slightly inward towards each other.
- Body Alignment: Similar to regular push ups, maintaining a straight line from head to heels.
- Focus: Emphasizes chest activation and engages the triceps and shoulders to a greater extent.
Benefits of Army Push Ups
The army push up offers several advantages that make it a valuable exercise for building upper body strength:
- Increased Chest Activation: The wider hand position and inward-facing fingers in the army push up allow for a greater range of motion in the chest, leading to increased muscle activation and growth.
- Enhanced Triceps Engagement: This variation places more emphasis on the triceps muscles, contributing to stronger pushing power and overall upper body strength.
- Improved Shoulder Stability: The wider hand position encourages greater shoulder stability, which is essential for preventing injuries and improving overall performance.
Benefits of Regular Push Ups
While the army push up offers unique benefits, the regular push up remains a highly effective exercise with its own set of advantages:
- Versatility: Regular push ups can be modified to suit different fitness levels, making them accessible for beginners and advanced athletes alike.
- Convenience: They require no equipment, making them ideal for home workouts or when traveling.
- Full Body Engagement: While primarily targeting the upper body, regular push ups also engage the core and lower body for added stability and muscle activation.
Which One is Right for You?
Choosing between the army push up vs regular push up depends on your fitness goals and preferences. Here’s a breakdown to help you decide:
- Beginners: Start with regular push ups to build a strong foundation and gradually progress to army push ups as you gain strength.
- Intermediate: Both variations can be incorporated into your routine, alternating between them to challenge different muscle groups.
- Advanced: Focus on army push ups for advanced strength training and push up variations for a more challenging workout.
Tips for Proper Form
Regardless of which variation you choose, maintaining proper form is crucial for maximizing results and preventing injuries. Here are some tips:
- Keep your body in a straight line: Avoid sagging in the middle or arching your back.
- Engage your core: Tighten your abdominal muscles to stabilize your body.
- Lower your chest to the ground: Don’t just touch your chest lightly; go all the way down for a full range of motion.
- Push back up with control: Avoid jerking or using momentum. Focus on a smooth, controlled movement.
Modifications for Beginners
If you’re new to push ups, start with modifications to make them easier:
- Wall Push Ups: Perform push ups against a wall to reduce the difficulty.
- Elevated Push Ups: Place your hands on an elevated surface like a bench or chair to reduce the weight you’re lifting.
- Knee Push Ups: Perform push ups with your knees on the ground to reduce the strain on your core.
Incorporating Push Ups into Your Routine
Push ups can be incorporated into various workout routines, including:
- Warm-up: Use push ups as a dynamic warm-up to activate your chest, shoulders, and triceps.
- Strength Training: Include push ups in your strength training routine to build upper body muscle mass and strength.
- Circuit Training: Combine push ups with other exercises in a circuit for a full-body workout.
- Bodyweight Training: Use push ups as the foundation for a bodyweight training routine.
Beyond the Basics: Push Up Variations
Once you’ve mastered the regular and army push ups, you can explore other variations for a more challenging workout:
- Decline Push Ups: Elevate your feet on a bench or chair to increase the difficulty.
- Diamond Push Ups: Place your hands close together, forming a diamond shape, to emphasize triceps activation.
- Clap Push Ups: Add an explosive element by clapping your hands together at the top of the movement.
- Archer Push Ups: Stagger your hands, placing one hand directly in front of the other, to target different muscle groups.
The Final Push: Making Push Ups Work for You
The army push up vs regular push up debate ultimately comes down to personal preference and fitness goals. Both exercises offer valuable benefits for building upper body strength and endurance. By understanding the differences, choosing the right variation for your level, and focusing on proper form, you can maximize your results and achieve your fitness goals.
Top Questions Asked
Q: How many push ups should I do each workout?
A: The number of push ups you should do depends on your fitness level and goals. Start with a manageable number and gradually increase as you get stronger. Aim for 3 sets of 8-12 repetitions for each variation.
Q: Can I do push ups every day?
A: It’s not recommended to do push ups every day, as your muscles need time to recover. Allow at least one day of rest between push up workouts.
Q: Are push ups effective for building muscle?
A: Yes, push ups are highly effective for building muscle, particularly in the chest, triceps, and shoulders.
Q: What are some common push up mistakes to avoid?
A: Common push up mistakes include:
- Sagging in the middle: Keep your body in a straight line from head to heels.
- Arching your back: Engage your core to maintain a neutral spine.
- Not going all the way down: Lower your chest to the ground for a full range of motion.
- Jerking or using momentum: Focus on a smooth, controlled movement.
Q: Can I modify push ups to make them easier?
A: Yes, there are several modifications you can use to make push ups easier, such as wall push ups, elevated push ups, and knee push ups.
