Push-Ups: Standard vs. Military, Differences, and Applications

What is the difference between pushups and military push up?

While both are foundational bodyweight exercises, the primary difference between a standard push-up and a military push-up lies in hand placement and elbow position, which significantly alters muscle emphasis and biomechanical challenge.

Understanding the Standard Push-Up

The standard push-up is a widely recognized and fundamental exercise for developing upper body pushing strength. It serves as a cornerstone for many strength training programs dueable to its versatility and effectiveness.

• Execution and Form:

  • Hand Placement: Typically, hands are positioned slightly wider than shoulder-width apart, with fingers pointing forward. This creates a broader base of support.
  • Body Alignment: The body forms a straight line from head to heels, engaging the core to prevent sagging or arching of the back.
  • Elbow Angle: As the body descends, the elbows tend to flare out to the sides, often forming an angle of 45-75 degrees relative to the torso.
  • Range of Motion: The chest descends until it is just above the floor, with the upper arms roughly parallel to the ground, before pushing back up to the starting position.

• Primary Muscles Engaged:

  • Pectoralis Major: The primary mover, particularly the sternal head (middle and lower chest), due to the wider hand placement and elbow flare, which optimizes leverage for chest adduction.
  • Anterior Deltoid: Contributes significantly to shoulder flexion and horizontal adduction.
  • Triceps Brachii: Acts as a synergist, extending the elbow, but generally less emphasized than in variations with tucked elbows.
  • Core Muscles (Rectus Abdominis, Obliques): Crucial for maintaining a rigid, straight body line.

• Biomechanical Considerations: The wider hand placement and flared elbows allow for a greater stretch on the pectoralis major, often leading to a perception of greater chest activation. However, this position can place more stress on the shoulder joint for some individuals if not executed with proper scapular stability.

Deconstructing the Military Push-Up

The military push-up, sometimes referred to as a "close-grip push-up" or "triceps push-up," demands a stricter form and shifts the emphasis to different muscle groups, closely mimicking the form often seen in military physical fitness tests.

• Execution and Form:

  • Hand Placement: Hands are positioned directly under the shoulders, or even slightly narrower, with fingers pointing forward.
  • Body Alignment: Identical to the standard push-up, maintaining a rigid plank position from head to heels.
  • Elbow Angle: The defining characteristic is that the elbows remain tucked tightly to the sides of the torso throughout the movement, pointing backward as the body descends. This keeps the upper arms close to the rib cage.
  • Range of Motion: The chest descends to the floor, ensuring the elbows remain tucked and tracking alongside the body.

• Primary Muscles Engaged:

  • Triceps Brachii: Receives significantly greater emphasis as the primary elbow extensor, due to the tucked elbow position and reduced leverage for the pectorals.
  • Anterior Deltoid: Still a key contributor, particularly in shoulder flexion.
  • Pectoralis Major: While still active, the activation shifts more towards the clavicular head (upper chest) and internal rotation, with less overall emphasis compared to the standard push-up.
  • Core Muscles: Equally important for maintaining body rigidity.

• Biomechanical Considerations: The tucked elbows reduce the leverage for the chest, increasing the demand on the triceps and anterior deltoids. This position also places less direct stress on the anterior capsule of the shoulder joint, which can be beneficial for individuals prone to shoulder discomfort with flared elbows. It requires greater scapular stability and control.

Key Differences Summarized

When to Choose Each Variation

Understanding the distinct biomechanics of each push-up variation allows for strategic integration into your training program:

• Choose the Standard Push-Up when:

  • Your primary goal is overall chest development and general upper body pushing strength.
  • You are a beginner looking to build fundamental pushing patterns.
  • You want to engage a broader range of chest fibers.

• Choose the Military Push-Up when:

  • Your goal is to specifically strengthen the triceps and anterior deltoids.
  • You are looking to improve shoulder stability and control.
  • You are progressing towards exercises like close-grip bench presses or dips.
  • You experience shoulder discomfort with wider, flared-elbow pressing movements.

Proper Form and Progression

Regardless of the variation, impeccable form is paramount to maximize effectiveness and prevent injury. Focus on maintaining a straight body line, controlled movement through the full range of motion, and proper breathing.

• For both variations:
  • Regression: If a full push-up is challenging, start with incline push-ups (hands on an elevated surface) or knee push-ups.
  • Progression: Once proficiency is achieved, consider decline push-ups (feet elevated), weighted push-ups, or single-arm variations.

Conclusion

While both the standard and military push-up are excellent bodyweight exercises for upper body strength, their subtle yet significant differences in hand and elbow positioning lead to varied muscle activation and biomechanical demands. By understanding these distinctions, you can strategically incorporate each variation into your fitness routine to target specific muscles, enhance overall strength, and continually progress your bodyweight training journey.