How To Do Military Push-Up (Army Push Up)

military push up

Push Up is an essential exercise that should definitely be done by anyone who cares about fitness. There are a number of different variations of this exercise. Military Push Up is one of them. This is commonly referred to as a push up variation used in military training and tests. This is also known as army push up. But there is actually a difference between the variation that most people call military push up and the push up that is actually used in military tests. This article explains how to do both types of them.

Push Ups For Military Tests

Maintaining the correct form is essential when performing in military tests. Therefore, you should definitely pay attention to the military push up form as well. Because of the way the exercise is done, the full range of motion of the exercise is used. Also, maximum resistance is given to the relevant muscle groups of the exerciser. (We will discuss later what muscles are worked during military push ups). Therefore, this exercise can be challenging if you have not done push-ups so far without paying much attention to the form. Now let’s see step by step how to do this exercise.

  1. Come to the standard push up position.
  2. Keep your hands slightly wider than shoulder-width apart, below the shoulders. The fingers should point forward.
  3. Extend arms completely.
  4. Keep the head in a comfortable position. Avoid directing the head forward completely. It can cause injury.
  5. Stretch your legs well and keep them back. Foots can be kept close by or away if needed. (Less than 12 inches)
  6. Keep the back in the correct position so that the body is in a single line. Do not bend the body.
  7. Now bend your arms and bring your body down as a single unit. Keep elbows in a convenient position.
  8. Stop when your body slightly touches the ground. At this point, your upper arm should be parallel to the floor or higher.
  9. Now stretch your arms again and bring the body up. Here, too, the body must move as a single unit.
  10. Fully extend the arms and come up until they’re locked.
  11. Now keep the form as before and bring the body down.

Only your arms will bend throughout this exercise. No back, hip, knee bending. So the body stays in a good single line throughout the exercise.

If you want, you can rest for a short time by tilting your body down or raising your hip. But the knees are not allowed to touch the ground. Before you do push ups again, you need to get to the first step, where the body is in line.

Military Push Up as a Variation

We have mentioned above how to do push up for a military test. But that’s not what most people call a military push-up. Let’s see step by step how we do that variation. This is a pushup variation designed to give the tricep muscles more resistance than the chest muscles.

  1. Come to the standard push up position.
  2. Keep your palms shoulder-width apart and directly below the shoulders. The fingers should point forward.
  3. Extend arms completely.
  4. Keep the head in a comfortable position. It is not necessary to tilt the head completely forward.
  5. Keep your legs well extended. You can change the distance between the feet to a stable way.
  6. Keep the back in the correct position so that the body is in a single line. Do not bend the body.
  7. Now bend your arms and bring your body down as a single unit. Keep the elbows as close to the body as possible. Do not point the elbow out of the body.
  8. Stop going down when your upper arm is parallel to the ground.
  9. Now stretch your arms again and bring the body up.
  10. Extend the arms completely and come up until locked.
  11. Now repeat these steps.

Military Push Up Muscles Worked

Even in a military push up, the same muscles used in standard push ups are used. They are mainly Chest muscles (Pectoral), Tricep muscles, Shoulder Muscles (Deltoid). In addition, many other muscles, including your core muscles, function as secondary muscles. This exercise maintains the correct form and gives more resistance to the muscles. In the second variation mentioned in this article, the tricep muscles have to do more work.

Military Push Up Muscles Worked
Military Push Up Muscles Worked

Standard Push-Up vs Military Push-Up

Let’s see what’s the difference between the standard pushup and military push up. Honestly, there is not much difference between the two. But even though we call it standard pushup, different people do it in different ways. The spacing of the hands varies from person to person. Also, the range of motion varies. Also, some lift the hip slightly and push up, activating the shoulder muscles. Military push up is another such variation. It gives you the full range of motion and maximum resistance to the body. No matter what variation you make, it is important to maintain the correct form and technique.

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