What To Know
- But did you know there’s a difference between a “normal” pushup and a “military” pushup.
- The military pushup requires a complete descent, where the chest touches the ground, and a full extension at the top, where the arms are locked out.
- The normal pushup may not require a full descent, allowing the chest to come close to the ground but not touch it.
The humble pushup. A staple in fitness routines worldwide, it’s a simple yet effective exercise that targets multiple muscle groups. But did you know there’s a difference between a “normal” pushup and a “military” pushup? Understanding the nuances between these two variations can significantly impact your workout and results. This blog post will delve into the technicalities of both, exploring their benefits, challenges, and how to incorporate them into your fitness regimen.
What is a Military Pushup?
The military pushup, also known as a “strict” pushup, is a variation that emphasizes proper form and technique. It’s often seen as the gold standard for pushups, demanding more strength and control than a standard pushup.
Here’s what sets it apart:
- Stricter Hand Placement: Hands are placed shoulder-width apart, directly beneath the shoulders, with fingers pointing forward. This ensures a stable base and engages the chest muscles more effectively.
- Full Range of Motion: The military pushup requires a complete descent, where the chest touches the ground, and a full extension at the top, where the arms are locked out. This maximizes muscle activation and improves strength.
- Body Alignment: Maintaining a straight line from head to heels is crucial. This engages the core and prevents strain on the lower back.
- No Body Sway: Unlike the standard pushup, the military variation prohibits any rocking or swaying of the body. This ensures that the chest muscles are doing the primary work.
The Benefits of Military Pushups
The military pushup offers a range of benefits that go beyond just building upper body strength:
- Enhanced Chest Development: The strict form and full range of motion target the chest muscles more effectively, leading to greater muscle growth and definition.
- Improved Core Strength: Maintaining a straight body line during the exercise significantly strengthens the core muscles, including the abs, obliques, and lower back.
- Increased Shoulder Stability: The strict hand placement and controlled movement promote shoulder stability and reduce the risk of injuries.
- Improved Functional Strength: The military pushup mimics real-life movements, making it a functional exercise that translates to everyday activities.
The Challenges of Military Pushups
While the military pushup offers significant benefits, it also presents some challenges:
- Requires More Strength: The strict form and full range of motion demand more strength than a standard pushup. Beginners may find it difficult to perform even a few repetitions.
- Difficult to Master: Achieving perfect form can be a challenge, requiring practice and attention to detail.
- Can be Demanding on the Joints: The full range of motion can put stress on the wrists and shoulders, especially for individuals with pre-existing joint issues.
What is a Normal Pushup?
The “normal” pushup, also known as the “standard” pushup, is the more common variation. It’s generally easier to perform than the military pushup, making it a good starting point for beginners.
Here’s what defines a normal pushup:
- Less Strict Hand Placement: Hands can be placed slightly wider than shoulder-width apart, with fingers pointing slightly outward. This allows for a more comfortable grip and can be easier on the wrists.
- Partial Range of Motion: The normal pushup may not require a full descent, allowing the chest to come close to the ground but not touch it. This makes it easier to perform but reduces muscle activation.
- Body Alignment: While maintaining a straight line from head to heels is ideal, slight body sway is often tolerated in the normal pushup.
The Benefits of Normal Pushups
Normal pushups offer a range of benefits, making them a valuable addition to any fitness routine:
- Accessible for Beginners: The less strict form and partial range of motion make it easier for beginners to perform and build strength.
- Versatile Exercise: Normal pushups can be modified to suit different fitness levels, such as performing them on your knees or with your hands elevated on a bench.
- Effective for Upper Body Strength: While not as demanding as the military pushup, normal pushups still effectively engage the chest, shoulders, and triceps.
The Challenges of Normal Pushups
While normal pushups are generally easier to perform, they also have some drawbacks:
- Less Muscle Activation: The partial range of motion and less strict form can lead to reduced muscle activation compared to the military pushup.
- May Not Challenge Experienced Lifters: Experienced lifters may find normal pushups too easy and may need to incorporate harder variations to continue seeing results.
- Can Lead to Improper Form: The less strict form can encourage improper technique, leading to decreased effectiveness and potential injuries.
How to Incorporate Military and Normal Pushups into Your Workout
Whether you choose military or normal pushups, incorporating them into your workout routine is crucial for maximizing their benefits. Here are some tips:
- Start with Normal Pushups: If you’re new to pushups, start with the normal variation to build strength and develop proper form.
- Gradually Progress to Military Pushups: Once you can perform multiple sets of normal pushups with good form, gradually transition to military pushups.
- Focus on Form: Always prioritize proper form over quantity. Performing a few pushups with perfect technique is more beneficial than many with poor form.
- Vary Your Pushups: Incorporate different pushup variations, such as incline, decline, and clap pushups, to challenge your muscles and prevent plateaus.
- Listen to Your Body: If you experience any pain or discomfort, stop the exercise and consult a healthcare professional.
The Verdict: Which One is Better?
Ultimately, the best pushup for you depends on your fitness level, goals, and preferences.
- For beginners or those looking for a more accessible exercise: Normal pushups are a great starting point.
- For those seeking a more challenging and effective workout: Military pushups offer greater muscle activation and strength gains.
Beyond the Pushup: Elevate Your Workout
While the military pushup vs normal pushup debate is interesting, it’s important to remember that both are valuable exercises. To truly maximize your fitness journey, consider incorporating other upper body exercises, such as:
- Bench Press: A classic weightlifting exercise that targets the chest muscles.
- Dumbbell Flyes: A great exercise for isolating and building the chest muscles.
- Dips: A bodyweight exercise that works the triceps and chest.
Final Thoughts: The Pushup Powerhouse
The pushup, in all its variations, is a versatile and effective exercise that deserves a place in any fitness regimen. By understanding the differences between military and normal pushups and incorporating them into your routine, you can unlock the power of this simple yet powerful exercise.
What You Need to Know
Q: Can I do both military and normal pushups in the same workout?
A: Yes, you can certainly incorporate both variations into your workout. For example, you could start with a set of normal pushups to warm up and then transition to military pushups for a more challenging set.
Q: How many pushups should I aim for?
A: The number of pushups you aim for will depend on your fitness level. Start with a number you can comfortably perform with good form and gradually increase the number as you get stronger.
Q: Is it okay to modify pushups if I can’t do a full pushup?
A: Absolutely! Modifying pushups is a great way to make them accessible for all fitness levels. You can perform them on your knees, with your hands elevated on a bench, or against a wall.
Q: Can I do pushups every day?
A: It’s generally recommended to allow your muscles time to recover between workouts. Aim for 2-3 pushup workouts per week with rest days in between. However, you can incorporate pushups into your daily routine as part of a warm-up or cool-down.
