What To Know
- A standard pushup involves starting in a plank position, with your hands shoulder-width apart and your body in a straight line from head to heels.
- You then lower your chest towards the ground, bending your elbows at a 45-degree angle, and push back up to the starting position.
- You can perform it on your knees for a less challenging option or elevate your hands on a bench for a more demanding variation.
The pushup is a classic exercise that has stood the test of time. It’s a fundamental movement that targets multiple muscle groups in your upper body, making it a staple in countless fitness routines. But did you know that there are different variations of the pushup, each offering unique benefits and challenges? Today, we’ll delve into the world of “military vs regular pushup,” exploring the nuances of each variation and how they can contribute to your fitness goals.
Understanding the Fundamentals of a Pushup
Before we dive into the differences, let’s establish a common ground. A standard pushup involves starting in a plank position, with your hands shoulder-width apart and your body in a straight line from head to heels. You then lower your chest towards the ground, bending your elbows at a 45-degree angle, and push back up to the starting position. This seemingly simple exercise engages your chest, shoulders, triceps, and core, making it a highly effective compound movement.
The Military Pushup: A Test of Strength and Discipline
The military pushup, also known as the “strict pushup,” is a demanding variation that emphasizes proper form and explosiveness. Here’s what distinguishes it from the regular pushup:
- Strict Form: Military pushups require maintaining a rigid body throughout the entire movement. Your core must be engaged, your hips shouldn’t sag, and your elbows should remain close to your body to prevent excessive strain on your shoulders.
- Explosive Power: The military pushup emphasizes a powerful upward push, driving your body back to the starting position with force. This explosive element adds an extra layer of challenge and can improve your overall power output.
- Limited Range of Motion: In a military pushup, you don’t touch your chest to the ground. Instead, you stop just shy of contact, maintaining a slight tension in your muscles. This partial range of motion increases the difficulty and emphasizes strength endurance.
The Regular Pushup: A Versatile Foundation for Fitness
The regular pushup is a more accessible variation that provides a solid foundation for building upper body strength. Here’s what makes it a popular choice:
- Full Range of Motion: You lower your chest all the way to the ground in a regular pushup, maximizing muscle activation and promoting flexibility.
- Focus on Strength and Endurance: While it doesn’t emphasize explosiveness like the military pushup, the regular pushup effectively strengthens your chest, shoulders, triceps, and core.
- Modifiable for Different Fitness Levels: The regular pushup can be modified to suit various fitness levels. You can perform it on your knees for a less challenging option or elevate your hands on a bench for a more demanding variation.
Benefits of Incorporating Military vs Regular Pushups into Your Routine
Both military and regular pushups offer a range of benefits for your physical and mental well-being. Here’s a breakdown:
Military Pushups:
- Increased Strength and Power: The explosive nature of military pushups builds explosive power and improves your ability to generate force quickly.
- Enhanced Core Stability: Maintaining a rigid body throughout the movement strengthens your core muscles, improving your overall stability and balance.
- Improved Muscle Endurance: The partial range of motion and the demand for sustained tension enhance muscle endurance, allowing you to perform more repetitions.
Regular Pushups:
- Increased Muscle Mass: The full range of motion in a regular pushup promotes muscle growth, leading to a more defined and toned upper body.
- Improved Flexibility: The downward movement towards the ground increases flexibility in your chest and shoulders, improving your overall range of motion.
- Enhanced Functional Strength: Regular pushups translate to real-life activities by strengthening the muscles involved in pushing, pulling, and lifting objects.
Choosing the Right Pushup Variation for You
The choice between military and regular pushups depends on your fitness goals and current level. Here’s a guide to help you decide:
- Beginners: Start with regular pushups to build a strong foundation. Mastering the proper form and technique is crucial before moving to more challenging variations.
- Intermediate Fitness Level: Once you can perform 10-15 regular pushups with good form, you can start incorporating military pushups into your routine.
- Advanced Fitness Level: If you’re looking for a true challenge, military pushups are an excellent option to further enhance your strength and power.
Beyond the Basics: Exploring Other Pushup Variations
The world of pushups extends beyond just military and regular variations. Here are a few other popular options that can add variety and challenge to your workouts:
- Decline Pushups: Elevate your feet on a bench or platform to increase the challenge and target your upper chest muscles.
- Incline Pushups: Place your hands on an elevated surface, such as a bench, to reduce the difficulty and focus on your lower chest muscles.
- Diamond Pushups: Place your hands close together, forming a diamond shape, to engage your triceps more effectively.
- Clap Pushups: Add an explosive element by clapping your hands together at the top of the movement, increasing your power and coordination.
Mastering the Pushup: Tips for Success
No matter which pushup variation you choose, proper form is essential for maximizing results and minimizing injury risk. Here are some tips to help you execute pushups with precision:
- Engage Your Core: Keep your core tight throughout the movement to stabilize your body and prevent sagging hips.
- Maintain a Straight Line: Your body should form a straight line from head to heels, avoiding any sagging or arching.
- Control the Movement: Lower and raise your body slowly and under control, avoiding any jerky movements.
- Focus on Proper Breathing: Inhale as you lower your body and exhale as you push back up.
- Listen to Your Body: Don’t push yourself too hard, especially when starting out. Gradually increase the number of repetitions and sets as you get stronger.
The Pushup Journey: From Beginner to Advanced
The journey of mastering the pushup is a rewarding one. It’s a testament to your dedication and determination. As you progress, you’ll notice improvements in your strength, endurance, and overall fitness.
Here’s a possible progression path:
1. Knee Pushups: Begin with knee pushups if you find standard pushups too challenging.
2. Wall Pushups: Perform pushups against a wall to gradually build strength and prepare for the full movement.
3. Incline Pushups: Use an elevated surface to reduce the difficulty and target specific muscle groups.
4. Regular Pushups: Master the standard pushup with proper form before moving on to variations.
5. Military Pushups: Challenge yourself with military pushups to enhance your strength, power, and discipline.
Final Thoughts: Unleashing Your Inner Strength
The choice between military vs regular pushups ultimately comes down to your individual goals and fitness level. Both variations offer unique benefits and can contribute to a well-rounded fitness routine. By incorporating pushups into your training, you’ll not only strengthen your upper body but also develop discipline, resilience, and the confidence to conquer any challenge.
What You Need to Learn
Q: Is it better to do military pushups or regular pushups?
A: There’s no definitive answer as the best choice depends on your fitness level and goals. Military pushups are more challenging and emphasize strength and power, while regular pushups are more versatile and suitable for building muscle mass and endurance.
Q: How many pushups should I aim for?
A: The number of pushups you should aim for varies depending on your fitness level. Start with a number you can comfortably complete with good form, and gradually increase the number as you get stronger.
Q: What if I can’t do a single pushup?
A: Don’t worry! Start with easier variations like knee pushups or wall pushups to build strength and gradually work your way up to a full pushup.
Q: Can pushups help me lose weight?
A: Pushups can contribute to weight loss as they burn calories and build muscle mass, which increases your metabolism. However, they should be combined with a balanced diet and regular exercise for optimal results.
Q: How often should I do pushups?
A: Aim for 2-3 pushup sessions per week, giving your muscles time to recover between workouts. You can incorporate pushups into your regular strength training routine or create dedicated pushup workouts.
