The military is known for it's strict fitness regimen. The push-up should be the center of your routine if you're training to enter the military or just want to get a military-like workout. Most fitness programs would have you take a rest from a muscle group for at least 24 hours after training it. The military trains the same or similar muscle groups every day.
Military Requirements
The push-up is a staple in the military's fitness program. Performing this exercise on a daily basis can be exhausting physically and mentally. Some branches of the military require anywhere from 30 to 40 push-ups from the males and 10 to 25 push-ups from the females within two minutes. To graduate boot camp, you must score a certain amount of points when going through the fitness test, says Military.com. Push-ups count for one-third of these points.
Standard Push-ups
A standard push-up is a great place to start to strengthen your chest, shoulders, arms and core. To perform a standard push-up, assume the prone position, and place your hands directly beneath your shoulders. Distribute your weight onto your toes and hands and push yourself off the ground. Lower yourself toward the ground, and explosively push back up just before touching the ground. Keep a flat back throughout the movement.
Wide Push-ups
This style will concentrate on your chest muscles. Similar to a wide bench press, the wide push-up will give your pectoral muscles a deep stretch and put most of the work on your chest. To perform a wide push-up, assume the prone position with your hands wider then your shoulders. Engage your core and lift yourself on the ground, pushing through your feet and hands. Descend slowly toward the ground, and press yourself back up just before touching. Keep your back flat, and keep your neck in the neutral position.
Tricep Push-up or Diamond Push-up
The Army uses the diamond push-up as a warm-up before its workouts. This form will force you to use more triceps and shoulder muscles. Assume the prone position, and bring your hands right beneath your chest and make a diamond shape by touching your index fingers and thumbs together. Take a wide stance on your toes, and allow your elbows to flare you toward your sides. Press through your palms, and push away from the ground. Lower your chest slowly down toward your hands. Keep your hands flush on the ground throughout this entire movement.
Increasing Your Push-ups
Once you have your form down, try to increase your total repetitions on each set of push-ups. One way to increase intensity is to lift one foot off the ground while performing a push-up. Raising your feet higher will make you work against gravity, thereby increasing the resistance, says BaseOps.net.
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