Introduction to Army Push Ups
Army push ups, also known as military push ups, are a variation of the traditional push up exercise that is commonly used in military training and fitness tests. This type of push up is designed to be more challenging and to work multiple muscle groups at once, making it an effective way to build strength and endurance. In this article, we will explore the proper technique for performing army push ups, the benefits of incorporating them into your workout routine, and provide tips for mastering this exercise.
Proper Technique for Army Push Ups
To perform an army push up, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Engage your core muscles by drawing your belly button towards your spine, and keep your body in a straight line from head to heels. Lower your body down towards the ground, keeping your elbows close to your body, until your chest almost touches the ground. Then, push back up to the starting position, squeezing your chest muscles at the top of the movement. It’s essential to maintain proper form throughout the entire movement to avoid injury and get the most out of the exercise.
Benefits of Army Push Ups
Army push ups offer several benefits, including: * Improved upper body strength: Army push ups work multiple muscle groups, including the chest, shoulders, and triceps, making them an effective way to build upper body strength. * Increased endurance: Performing army push ups regularly can help improve your overall endurance and stamina. * Enhanced core strength: The plank position required for army push ups engages the core muscles, helping to build strength and stability in the core. * Better posture: Strengthening the muscles in the upper body can help improve posture and reduce the risk of back and shoulder injuries.
Tips for Mastering Army Push Ups
To master the army push up, follow these tips: * Start slow: Begin with a modified version of the exercise, such as knee push ups, and gradually increase the difficulty as you build strength and endurance. * Focus on proper form: Maintain proper form throughout the entire movement to avoid injury and get the most out of the exercise. * Incorporate variations: Try different variations of the army push up, such as diamond push ups or decline push ups, to challenge yourself and avoid plateaus. * Practice regularly: Consistency is key when it comes to mastering the army push up. Practice the exercise regularly to see improvement and build strength.
Common Mistakes to Avoid
When performing army push ups, there are several common mistakes to avoid, including: * Letting the hips sag: Keep your body in a straight line from head to heels to avoid putting unnecessary strain on your lower back. * Using poor form: Maintain proper form throughout the entire movement to avoid injury and get the most out of the exercise. * Not engaging the core: Engage your core muscles by drawing your belly button towards your spine to help stabilize the body and maintain proper form.
👍 Note: It's essential to listen to your body and only perform the number of repetitions that feels comfortable and safe. If you experience any pain or discomfort, stop the exercise immediately and consult with a medical professional.
Army Push Up Workout Routine
To incorporate army push ups into your workout routine, try the following: * Warm up: Start with a dynamic warm up, such as jumping jacks or arm circles, to get your blood flowing and prepare your muscles for the exercise. * Perform 3 sets of 12-15 repetitions: Start with a manageable number of repetitions and gradually increase the difficulty as you build strength and endurance. * Rest for 60-90 seconds between sets: Allow your muscles time to recover between sets to avoid fatigue and injury. * Cool down: Finish with a static stretch, such as a chest stretch or shoulder stretch, to help your muscles recover and rebuild.
| Day | Exercise | Repetitions |
|---|---|---|
| Monday | Army Push Ups | 3 sets of 12-15 |
| Wednesday | Army Push Ups | 3 sets of 12-15 |
| Friday | Army Push Ups | 3 sets of 12-15 |
To sum up, army push ups are a challenging and effective exercise that can help build strength and endurance in the upper body. By following proper technique, incorporating variations, and practicing regularly, you can master this exercise and see improvement in your overall fitness level. Remember to listen to your body and only perform the number of repetitions that feels comfortable and safe. With consistency and patience, you can achieve your fitness goals and improve your overall health and well-being.
What is the proper form for army push ups?
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The proper form for army push ups involves starting in a plank position with your hands shoulder-width apart and your feet hip-width apart, engaging your core muscles, and lowering your body down towards the ground while keeping your elbows close to your body.
How many repetitions should I perform for army push ups?
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Start with 3 sets of 12-15 repetitions and gradually increase the difficulty as you build strength and endurance.
What are the benefits of incorporating army push ups into my workout routine?
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The benefits of incorporating army push ups into your workout routine include improved upper body strength, increased endurance, enhanced core strength, and better posture.
