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.
Tips:
- 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.
Modifications:
- 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.