Military Push-Up (Elbows In)

The military push-up with elbows in / close to the body is a variation of the traditional push-up that targets the triceps and chest muscles more intensely. Here’s a step-by-step guide on how to perform this exercise:

Video Instructions On How To Do The Military Push-Up

1. Starting Position:

  • Begin by getting into a plank position with your hands placed slightly narrower than shoulder-width apart.
  • Keep your body in a straight line from head to heels, engaging your core muscles.

2. Hand Placement:

  • Position your hands directly under your shoulders, or slightly closer together than a standard push-up.

3. Elbow Position:

  • Instead of allowing your elbows to flare out to the sides, tuck them in close to your body.
  • Ensure that your elbows are pointing back at roughly a 45-degree angle from your torso.

4. Descent:

  • Lower your chest toward the ground by bending your elbows.
  • Keep your body in a straight line and avoid sagging or arching your back.

5. Depth:

  • Aim to lower your chest as close to the ground as possible without actually touching it.

6. Ascent:

  • Push through your palms and extend your elbows to return to the starting position.
  • Fully extend your arms without locking your elbows to maintain tension in the muscles.

7. Breathing:

  • Inhale as you lower your body toward the ground.
  • Exhale as you push yourself back up to the starting position.

8. Repetitions and Sets:

  • Start with a number of repetitions that challenge your muscles without compromising form.
  • As a beginner, you might aim for 8-12 repetitions for 2-3 sets.


  • Focus on maintaining proper form throughout the exercise.
  • Keep your neck in a neutral position by looking at a point on the ground about a foot in front of you.
  • Engage your core to stabilize your body.


  • If you find the exercise too challenging, you can perform it from your knees instead of your toes.
  • Gradually increase the difficulty as your strength improves.

Remember to consult with a fitness professional or healthcare provider before starting any new exercise routine, especially if you have any pre-existing health conditions or concerns.