Military Push Up vs Regular Pushup: Which One Will Give You the Ultimate Strength?

Are you looking to take your push-up game to the next level? Maybe you’re tired of the same old routine and want to try something new. If so, you’ve probably heard of the “military push up.” But what exactly is a military push up, and how does it differ from a regular push up? More importantly, which one is right for you?

This blog post will delve into the world of push-ups, comparing and contrasting the military push up vs regular push up. We’ll explore the benefits of each variation, discuss proper form, and provide tips for incorporating them into your workout routine. By the end of this article, you’ll have a clear understanding of the differences and be able to choose the push-up that best suits your fitness goals.

Understanding the Differences: Military Push Up vs Regular Push Up

The main difference between a military push up and a regular push up lies in the hand placement. In a regular push up, your hands are typically placed shoulder-width apart, with your fingers pointing forward. During the exercise, your body forms a straight line from your head to your heels.

On the other hand, a military push up requires you to place your hands closer together, with your thumbs and index fingers touching to form a diamond shape. This hand placement forces you to engage more of your chest and triceps muscles, making it a more challenging variation.

Benefits of Military Push Ups

The military push up offers several advantages over the regular push up, including:

• Increased Chest and Triceps Activation: The diamond hand placement in a military push up targets your chest and triceps muscles more effectively than a regular push up. This can lead to faster muscle growth and strength gains in these areas.
• Improved Core Strength: Because of the narrower hand placement, you’ll need to engage your core muscles more to maintain stability during the exercise. This can help strengthen your abs and lower back.
• Enhanced Shoulder Stability: The closer hand placement in a military push up helps to improve shoulder stability and prevent injuries.
• Increased Functional Strength: Military push ups translate well to real-life activities, as they build strength in the muscles used for pushing, pulling, and lifting objects.

Benefits of Regular Push Ups

While the military push up offers its own unique benefits, the regular push up also has its advantages:

• Easier to Learn and Perform: Regular push ups are generally easier to learn and perform, making them a good option for beginners.
• Greater Range of Motion: The wider hand placement in a regular push up allows for a greater range of motion, which can help to improve flexibility and mobility.
• Reduced Risk of Injury: Because regular push ups are less demanding on the joints, they may pose a lower risk of injury for some individuals.

Proper Form for Both Variations

Maintaining proper form is crucial for both military and regular push ups to maximize their benefits and avoid injuries. Here’s a breakdown of the proper form for each variation:

Regular Push Up:

1. Starting Position: Begin by placing your hands shoulder-width apart, with your fingers pointing forward. Your body should form a straight line from your head to your heels.
2. Lowering Phase: Slowly lower your body until your chest touches the ground. Keep your core engaged and your back straight.
3. Pushing Phase: Push yourself back up to the starting position, using your chest and triceps muscles.

Military Push Up:

1. Starting Position: Place your hands close together, with your thumbs and index fingers touching to form a diamond shape. Your body should form a straight line from your head to your heels.
2. Lowering Phase: Slowly lower your body until your chest touches the ground. Keep your core engaged and your back straight.
3. Pushing Phase: Push yourself back up to the starting position, using your chest and triceps muscles.

Incorporating Military and Regular Push Ups into Your Workout

Both military and regular push ups can be incorporated into your workout routine to enhance your strength and fitness. However, it’s crucial to choose the right variation based on your fitness level and goals.

For Beginners: Start with regular push ups to build a solid foundation. As you get stronger, you can gradually introduce military push ups into your routine.

For Intermediate and Advanced Lifters: You can incorporate both variations into your workout, alternating between regular and military push ups to target different muscle groups and challenge your body in new ways.

Here are some tips for incorporating push ups into your workout:

• Start with a Warm-up: Before performing push ups, warm up your muscles with light cardio and dynamic stretching.
• Focus on Form: Maintain proper form throughout the entire exercise to avoid injuries.
• Listen to Your Body: If you feel any pain, stop the exercise and rest.
• Progress Gradually: Don’t try to do too many push ups too soon. Gradually increase the number of repetitions as you get stronger.

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

Ultimately, the best push up for you depends on your individual fitness goals and preferences. If you’re looking for a more challenging exercise that targets your chest and triceps more effectively, the military push up is a great option. However, if you’re a beginner or prefer a less demanding exercise, the regular push up is a good starting point.

No matter which variation you choose, remember to focus on proper form and progress gradually. With consistent effort, you can build strength, improve your fitness, and achieve your fitness goals.

Beyond the Basics: Variations and Modifications

While the regular and military push ups are great starting points, there are several variations and modifications you can explore to challenge yourself further and target different muscle groups.

• Close-Grip Push Ups: This variation involves placing your hands slightly closer together than in a regular push up, emphasizing the triceps muscles.
• Wide-Grip Push Ups: This variation involves placing your hands wider than shoulder-width apart, targeting the chest muscles more effectively.
• Decline Push Ups: This variation involves performing push ups with your feet elevated on a bench or platform, increasing the difficulty and emphasizing the upper chest muscles.
• Incline Push Ups: This variation involves performing push ups with your hands elevated on a bench or platform, making the exercise easier and targeting the lower chest muscles.
• Plyometric Push Ups: This variation involves adding an explosive element to the push up, by pushing off the ground with force and clapping your hands together before returning to the starting position.

The Final Push: A New Level of Strength and Fitness

By understanding the differences between the military push up vs regular push up, you can choose the best variation to suit your needs and goals. Remember, the key to success is consistency and proper form. Whether you’re a beginner or a seasoned athlete, incorporating push ups into your workout routine can help you build strength, improve your fitness, and unlock a new level of strength and fitness.

What People Want to Know

Q: Can I switch between military and regular push ups in my workout?

A: Absolutely! Alternating between the two variations can help you target different muscle groups and challenge your body in new ways.

Q: How often should I do push ups?

A: Aim for 2-3 sessions per week, allowing for ample rest between sessions to allow your muscles to recover.

Q: What are some good alternatives to push ups?

A: If you find push ups too challenging, consider alternative exercises like chest presses, dips, or bench presses.

Q: How do I know if I’m doing push ups with proper form?

A: If you feel any pain or discomfort, stop the exercise and adjust your form. Make sure your body is forming a straight line from your head to your heels, and your core is engaged throughout the exercise.