How to Do Military Push Ups: A Step-by-Step Guide
Military push-ups, also known as "military-style" or "front-to-back" push-ups, are a type of push-up that involves different muscle groups compared to regular push-ups. The correct form is crucial to reap the benefits and avoid injury. In this article, we will guide you through the proper technique to do military push-ups.
The Correct Form
To do military push-ups, start by assuming a plank position with your hands shoulder-width apart, your arms straight, and your hands pointing slightly forward. Keep your back straight, abs engaged, and shoulders down.
Contents
Proper Hand Positioning
- Hands should be shoulder-width apart: Spread your hands out as wide as your shoulders, with your index fingers pointing straight ahead or slightly outward. This helps to maintain stability and distribute the weight evenly.
- Hands facing forward or slightly outward: Keep your hands pointing slightly forward or slightly outward to engage the correct muscle groups and reduce strain on your wrists.
Start in a Plank Position
- Get into a plank position: Begin in a plank position with your hands under your shoulders, your feet hip-width apart, and your body in a straight line from head to heels.
- Engage your core: Squeeze your abdominal muscles to support your body and maintain stability.
Lower Your Body Slowly and Control Your Movement
- Lower your body down: Slowly lower your body down to the ground, keeping your elbows close to your body. Take about 2-3 seconds to complete the descent.
- Avoid letting your hips sag or your back arch: Maintain a straight line from head to heels by engaging your core and keeping your weight evenly distributed.
- Pause for a brief moment: Hold the downward position for 1-2 seconds to allow the muscles to work.
Push Up and Return to the Top
- Push back up: Push your body back up to the starting position, taking 2-3 seconds to complete the ascent. Use your chest muscles to push yourself up, not just your arms.
- Keep your core engaged: Continue to engage your core throughout the entire movement to maintain proper form and stability.
Key Form Checks
- Shoulders should be down and away from the ears: Avoid shrugging your shoulders or tensing up, which can put unnecessary strain on your neck and shoulders.
- Back should be straight and stable: Keep your back in a straight line from head to heels to maintain proper form and reduce the risk of injury.
- Elbows should be close to the body: Avoid letting your elbows flare outward, which can put strain on your joints and muscles.
Additional Tips
- Practice proper breathing: Breathe naturally and smoothly while performing the push-up. Avoid holding your breath.
- Focus on the contraction: Concentrate on the contraction of your muscles, especially your chest, shoulders, and triceps.
- Use different grip positions: Experiment with different grip positions, such as diamond push-ups (hands closer together) or wide-arm push-ups, to target different muscle groups.
Common Mistakes to Avoid
- Letting your hips sag or your back arch: Avoid allowing your hips to sag or your back to arch, which can lead to poor form and reduce the effectiveness of the exercise.
- Using the wrong muscle groups: Make sure to engage the proper muscle groups, including the chest, shoulders, and triceps, rather than relying solely on your arm muscles.
- Neglecting proper breathing and form: Prioritize proper breathing and form to get the most out of the exercise and reduce the risk of injury.
Common Variations
| Variation | Description | Key Differences |
|---|---|---|
| Diamond Push-Ups | Place your hands closer together than shoulder-width apart. | Increases emphasis on the triceps and reduces strain on the shoulders. |
| Wide-Arm Push-Ups | Place your hands wider apart than shoulder-width apart. | Places more emphasis on the chest muscles and reduces strain on the shoulders. |
| Incline Push-Ups | Perform the push-up on a bench or incline surface. | Increases emphasis on the upper chest muscles and can be easier on the wrists. |
| Decline Push-Ups | Perform the push-up on a decline surface, such as a set of stairs. | Increases emphasis on the lower chest muscles and can be more challenging overall. |
Conclusion
Military push-ups are an effective exercise for building strength, endurance, and muscle definition. By following the correct form and avoiding common mistakes, you can get the most out of this exercise and achieve your fitness goals. Remember to focus on proper breathing, form, and muscle engagement, and experiment with different variations to target different muscle groups and challenge yourself.
