Commando Push-Ups: Benefits, How to Perform, Muscles Engaged, and Variations

What are commando push-ups?

Commando push-ups are a dynamic, advanced bodyweight exercise that integrates a lateral crawling movement or shift between push-up repetitions, significantly challenging upper body strength, core stability, and full-body coordination beyond a standard push-up.

What is a Commando Push-Up?

The commando push-up is a functional, multi-planar exercise that elevates the traditional push-up by adding a lateral, often crawling, component. While variations exist in how the "commando" aspect is interpreted, the most common and effective form involves performing a push-up, then laterally shifting or crawling the hands and feet a short distance, and performing another push-up in the new position. This continuous movement pattern mimics tactical maneuvers, demanding not just pushing strength but also robust core stability and dynamic control throughout the lateral transition.

Unlike a standard push-up that primarily works in the sagittal plane, the commando push-up introduces frontal and transverse plane stability demands, making it a more comprehensive and challenging full-body exercise.

Muscles Engaged

The commando push-up is a compound exercise that activates a wide range of muscle groups, with particular emphasis on:

• Pectoralis Major and Minor: The primary movers for the pushing phase, responsible for horizontal adduction and flexion of the shoulder.
• Anterior Deltoids: Assists the pectorals in shoulder flexion and contributes to the pushing motion.
• Triceps Brachii: Extends the elbow, crucial for the lockout phase of the push-up.
• Serratus Anterior: Often called the "boxer's muscle," it protracts the scapula, stabilizing the shoulder blade against the rib cage, which is critical for shoulder health and strength, especially during the lateral shifts.
• Core Musculature (Rectus Abdominis, Obliques, Transverse Abdominis): These muscles work synergistically to maintain a rigid plank position throughout the push-up and, critically, during the lateral crawling phase, preventing hip sagging or piking. The obliques are particularly engaged during the lateral shifts.
• Glutes and Quadriceps: Contribute to maintaining a stable, rigid body line from head to heels, acting as stabilizers.

Benefits of Incorporating Commando Push-Ups

Adding commando push-ups to your routine can yield several significant benefits:

• Enhanced Core Stability and Strength: The dynamic lateral movement places a much higher demand on the core to resist rotation and maintain a neutral spine, improving anti-rotational and anti-lateral flexion strength.
• Improved Unilateral Strength and Coordination: While both arms push, the lateral shift often places a transient emphasis on one side, improving unilateral strength and coordination.
• Increased Functional Strength: The multi-planar nature of the exercise translates well to real-world movements and athletic performance, where strength and stability are needed across various planes of motion.
• Greater Muscular Endurance: The added movement between repetitions increases time under tension and metabolic demand, boosting overall muscular endurance.
• Proprioceptive Development: The constant need to adjust body position and balance during the lateral crawl sharpens body awareness and proprioception.
• Progressive Challenge: Offers an excellent progression for individuals who have mastered standard push-ups and are looking for a more advanced bodyweight challenge without needing external equipment.

How to Perform a Commando Push-Up

Focusing on the lateral crawl variation, here's a step-by-step guide to performing a commando push-up with proper form:

1. Starting Position: Begin in a high plank position. Your hands should be directly under your shoulders, fingers pointing forward, and your body forming a straight line from head to heels. Engage your core, glutes, and quadriceps.
2. Perform a Push-Up: Inhale as you lower your chest towards the floor, keeping your elbows tracking back at a slight angle (approximately 45 degrees relative to your body). Maintain a rigid body line.
3. Push Up: Exhale as you powerfully push through your hands to return to the high plank position, fully extending your elbows without locking them.
4. Initiate Lateral Crawl: From the top of the push-up, keeping your core tightly engaged and hips stable, simultaneously move your right hand and right foot a short distance to the right.
5. Complete Lateral Crawl: Immediately follow by moving your left hand and left foot to meet the right, returning to a high plank position with hands under shoulders, but now shifted laterally.
6. Perform Another Push-Up: Execute another full push-up in this new lateral position.
7. Continue or Return: You can continue crawling in the same direction for a desired number of steps/reps, or alternate directions (crawl left, push-up, crawl right, push-up) to balance the movement.

Key Cues:

• "Brace your core as if expecting a punch."
• "Keep your hips level throughout the crawl."
• "Move as one solid unit – no sagging or piking."

Common Mistakes to Avoid

To maximize effectiveness and prevent injury, be mindful of these common errors:

• Sagging Hips: Allowing your hips to drop towards the floor indicates a lack of core engagement. This puts undue stress on the lower back.
• Piking Hips: Raising your hips too high, resembling an inverted V, reduces the load on the chest and shoulders and indicates insufficient core stability.
• Flaring Elbows: Letting your elbows point directly out to the sides can strain the shoulder joints. Aim for elbows to track back at about a 45-degree angle.
• Incomplete Range of Motion: Not lowering your chest sufficiently or not fully extending at the top reduces the muscle activation and overall effectiveness.
• Neglecting Core During Crawl: The lateral movement is where core stability is most challenged. Rushing through it or allowing the body to twist compromises the exercise.
• Uneven Weight Distribution: Shifting too much weight onto one side during the crawl without proper control can lead to imbalances.

Variations and Progressions

The commando push-up can be modified to suit different fitness levels:

• Easier Variations (Regressions):
  • Knee Commando Push-Ups: Perform the push-up with knees on the ground, but still maintain a rigid body from knees to head during the push-up and the lateral crawl.
  • Shorter Lateral Crawl: Reduce the distance you crawl between push-ups to decrease the stability challenge.
  • Wall or Incline Commando Push-Ups: Perform against a wall or an elevated surface to reduce the bodyweight load, still incorporating the lateral shift.
• Harder Variations (Progressions):
  • Wider Lateral Crawl: Increase the distance of the lateral crawl to significantly challenge core stability and coordination.
  • Decline Commando Push-Ups: Elevate your feet on a box or bench to increase the load on the upper chest and shoulders.
  • Weighted Commando Push-Ups: Wear a weighted vest to increase resistance.
  • Single-Arm Commando Crawl: An extremely advanced progression where one arm might temporarily support more weight or move independently, requiring exceptional core and shoulder stability.

Integrating Commando Push-Ups into Your Routine

Commando push-ups are a versatile exercise that can be incorporated into various workout structures:

• Warm-up: As part of a dynamic warm-up to activate the core and prepare the upper body for more intense work.
• Strength Training: Integrate into your chest, shoulder, or full-body workouts. Perform 3-4 sets of 6-12 repetitions (counting each complete push-up and crawl as one rep cycle).
• Circuit Training: Include as one station in a high-intensity circuit for a cardiovascular and strength challenge.
• Core Finisher: Use at the end of a workout to exhaust the core musculature.

Who Can Benefit?

Commando push-ups are best suited for:

• Intermediate to Advanced Fitness Enthusiasts: Individuals who have mastered the standard push-up with excellent form.
• Athletes: Especially those in sports requiring multi-directional movement, agility, and core stability (e.g., martial arts, team sports).
• Personal Trainers and Kinesiology Students: As an effective tool to challenge clients and understand multi-planar movement mechanics.
• Individuals Seeking a New Bodyweight Challenge: Those looking to progress beyond basic push-ups and enhance functional strength.

Safety Considerations and When to Avoid

While beneficial, commando push-ups may not be suitable for everyone:

• Wrist and Shoulder Issues: Individuals with pre-existing wrist pain, carpal tunnel syndrome, shoulder impingement, or rotator cuff injuries should approach this exercise with caution or avoid it, as the dynamic shifting can exacerbate these conditions.
• Lower Back Pain: If you experience lower back pain, particularly during core-intensive movements, ensure your core engagement is impeccable. If pain persists, revert to regressions or consult a professional.
• Neck Strain: Keep your neck in a neutral position, in line with your spine. Avoid craning your neck forward or letting it drop.
• Form Over Speed: Always prioritize perfect form over the number of repetitions or speed of execution. Improper form significantly increases the risk of injury.

Always listen to your body and consult with a qualified fitness professional or healthcare provider if you have any concerns or pre-existing conditions.