Military Push-Up: Technique, Muscles Worked, and Benefits

How to do a Military Push-Up?

The military push-up is a foundational bodyweight exercise emphasizing strict form and engagement of the chest, triceps, and shoulders, performed by lowering the body with elbows close to the torso and pushing back up to a fully extended position.

What is a Military Push-Up?

The military push-up, often referred to as a "strict push-up" or "triceps push-up," is a variation of the standard push-up that places a greater emphasis on the triceps and anterior deltoids due to a narrower hand position and a strict elbow tuck throughout the movement. Unlike a traditional push-up where elbows may flare out, the military push-up demands that the elbows remain close to the torso, typically pointing straight back, which necessitates greater triceps involvement and core stability. It's a hallmark of disciplined bodyweight training, requiring full range of motion and precise control.

Muscles Worked

The military push-up is a compound exercise that primarily targets the pushing muscles of the upper body while engaging numerous stabilizers.

• Primary Movers:
  • Pectoralis Major (Sternal Head): The main chest muscle, responsible for horizontal adduction and shoulder flexion.
  • Triceps Brachii: The primary muscle on the back of the upper arm, responsible for elbow extension. Its long head also assists in shoulder extension.
  • Anterior Deltoid: The front part of the shoulder muscle, assisting in shoulder flexion and internal rotation.
• Stabilizers:
  • Serratus Anterior: Stabilizes the scapula (shoulder blade) against the rib cage, crucial for protraction.
  • Core Muscles (Rectus Abdominis, Obliques, Transverse Abdominis): Maintain a rigid, straight body line from head to heels, preventing hip sag or arching.
  • Glutes and Quadriceps: Contribute to maintaining lower body rigidity and spinal alignment.

Step-by-Step Guide to the Military Push-Up

Executing the military push-up with proper form is paramount for effectiveness and injury prevention.

1. Starting Position:
   • Begin in a high plank position with your hands placed directly under your shoulders or slightly narrower.
   • Fingers should point forward, with the entire hand flat on the ground, distributing weight evenly.
   • Your body should form a straight line from the crown of your head through your shoulders, hips, and heels. Engage your core, glutes, and quadriceps to maintain this rigid plank.
   • Look slightly ahead of your hands to keep your neck in a neutral alignment.
2. Eccentric Phase (Lowering):
   • Inhale as you slowly lower your chest towards the floor by bending your elbows.
   • Crucially, keep your elbows tucked in close to your torso, pointing straight back towards your feet. Avoid letting them flare out to the sides.
   • Continue lowering until your chest is just above the floor, or your upper arms are at least parallel to the ground. Maintain the straight body line throughout the descent.
3. Concentric Phase (Pushing Up):
   • Exhale powerfully as you push through your hands, extending your elbows to return to the starting high plank position.
   • Focus on driving the ground away from you, engaging your chest, triceps, and shoulders.
   • Maintain core tension and the straight body line throughout the ascent.
   • Ensure a full lockout at the top, but do not hyperextend your elbows.

Common Mistakes to Avoid

Improper form can diminish the exercise's effectiveness and increase injury risk.

• Flaring Elbows: This shifts emphasis away from the triceps and can place undue stress on the shoulder joints. Always keep elbows tucked in.
• Sagging Hips or Arching Back: Indicates a loss of core engagement. This compromises spinal integrity and reduces the effectiveness of the exercise. Maintain a strong plank.
• Partial Range of Motion: Not lowering deep enough or not fully extending at the top reduces muscle activation and strength gains. Aim for full, controlled movements.
• Head Drooping or Craning: Leading with your head or letting it drop causes neck strain. Keep your neck in line with your spine by looking slightly forward.
• Improper Hand Placement: Hands too wide or too far forward/back can alter muscle recruitment and put stress on wrists or shoulders. Aim for hands directly under or slightly inside the shoulders.
• Holding Breath: Proper breathing (inhale down, exhale up) helps maintain core stability and oxygenates muscles.

Benefits of the Military Push-Up

Incorporating military push-ups into your routine offers several advantages:

• Enhanced Triceps and Shoulder Strength: The strict form and elbow tuck specifically target the triceps and anterior deltoids, building robust pushing strength.
• Improved Core Stability: Maintaining a rigid plank throughout the movement significantly strengthens the entire core musculature.
• Shoulder Health: By promoting proper scapular rhythm and controlled movement, it can contribute to healthier, more stable shoulders when performed correctly.
• Body Control and Proprioception: Requires precise body awareness and control, enhancing overall movement efficiency.
• Scalability: While challenging, it can be modified for various fitness levels and progressed as strength improves.
• Functional Strength: Builds strength applicable to daily tasks, sports, and other compound exercises.

Progressive Overload and Variations

To continue making progress, you can modify the military push-up to be easier or harder.

• To Make it Easier (Regressions):
  • Incline Military Push-Up: Perform the push-up with your hands on an elevated surface (e.g., bench, sturdy table, wall). The higher the incline, the easier the exercise.
  • Kneeling Military Push-Up: Perform the push-up from your knees instead of your feet, maintaining the straight line from head to knees.
• To Make it Harder (Progressions):
  • Decline Military Push-Up: Elevate your feet on a stable surface (e.g., bench, box). The higher your feet, the more challenging it becomes, increasing load on the upper chest and shoulders.
  • Weighted Military Push-Up: Add external load using a weight plate on your upper back, a weighted vest, or resistance bands.
  • Plyometric Military Push-Up: Explode upwards from the bottom position, lifting your hands off the ground (e.g., clapping push-up).
  • One-Arm Military Push-Up: An advanced progression requiring significant unilateral strength and core stability.

Programming Considerations

Integrate military push-ups strategically into your training plan for optimal results.

• Repetitions and Sets: For strength and hypertrophy, aim for 3-5 sets of 6-12 repetitions. For endurance, aim for 2-4 sets of 15+ repetitions.
• Frequency: Allow adequate rest for muscle recovery. Performing military push-ups 2-3 times per week on non-consecutive days is generally effective.
• Placement in Workout: They can serve as a warm-up, a primary strength exercise, or a finisher, depending on your training goals and overall program.
• Focus on Form: Always prioritize perfect form over the number of repetitions. If form breaks down, reduce the repetitions or switch to an easier variation.

Conclusion

The military push-up is a highly effective and versatile bodyweight exercise that, when performed correctly, builds significant strength in the triceps, shoulders, and chest, while simultaneously enhancing core stability. By understanding its biomechanics, adhering to strict form, and employing progressive overload principles, fitness enthusiasts and athletes can master this fundamental movement to unlock greater upper body strength and overall physical control. Consistent practice with attention to detail is key to harnessing its full benefits.