Master the Technique: Military Push-Up for Beginners
Military push-ups are an effective bodyweight exercise that engage the upper body, particularly the chest, shoulders, and triceps. Perfecting the form is crucial to avoid injury and maximize the benefits. Here’s a step-by-step guide for beginners.
Understanding the Basics
Before diving into military push-ups, it’s essential to understand the correct form. Begin with your body in a straight line from head to heels, hands placed slightly wider than shoulder-width apart, and feet together.
Getting Started
For beginners, it’s helpful to start with knee push-ups or incline push-ups to build strength and proper form. Gradually progress to standard military push-ups as strength increases.
Perfecting the Technique
Focus on maintaining a tight core throughout the movement, lowering the chest to the floor while keeping the elbows close to your body, and pushing back up to the starting position without locking the elbows.
Avoid Common Mistakes
Common mistakes include sagging or arching the back, flaring the elbows out to the sides, and not lowering the chest low enough. These errors can lead to strain or injury. Pay attention to form and focus on quality over quantity.
Progressing Further
Once you have mastered the basic military push-up, you can challenge yourself with variations such as diamond push-ups, decline push-ups, or plyometric push-ups to continue building strength and endurance.
FAQ
Q: How many military push-ups should a beginner start with?
A: It’s best to start with a manageable number, such as 5-10 repetitions, and gradually increase as strength improves.
Q: Can anyone do military push-ups?
A: While military push-ups can be challenging, they can be modified to accommodate different fitness levels. It’s important to work within your capabilities and gradually progress.
Q: How often should I do military push-ups?
A: It’s recommended to incorporate push-ups into your routine 2-3 times per week, allowing for rest days in between to aid muscle recovery.
