A military push-up is a standardized calisthenic exercise used to assess upper-body strength and muscular endurance under strict testing conditions. Unlike casual fitness push-ups, the military standard requires precise body alignment, a specific depth of descent, and adherence to a timed cadence. This adherence to form ensures an objective measure of physical capacity, requiring the body to move as a single, rigid unit through the full range of motion. Any deviation can result in a repetition being judged invalid.
Step-by-Step Guide to Military Push-up Form
The correct military push-up begins with the starting position, where the body forms a perfectly straight line from the top of the head to the heels. Place the hands approximately shoulder-width apart, or slightly wider, with the fingers pointing forward. Engage the core muscles and glutes tightly to prevent the lower back from sagging or the hips from rising throughout the movement.
The downward phase requires a controlled descent until the upper arms are at least parallel to the floor, indicating a 90-degree bend or greater at the elbow joint. Elbows should track backward at roughly a 45-degree angle from the torso, avoiding excessive flaring that can strain the shoulder joints. This depth is often monitored by a grader placing a fist on the ground, requiring the exerciser’s chest to come within four inches of the fist.
Once the minimum depth is achieved, the upward phase involves immediately pressing the body back up to the starting position. The entire body must ascend simultaneously, maintaining the rigid plank position established at the start. Fully extend the elbows at the top of the repetition, but avoid hyperextension or “locking out” the joint aggressively. A complete repetition is marked by the return to the fully extended position before beginning the next descent.
Common Errors That Invalidate Reps
One of the most frequent reasons a repetition is invalidated is the failure to maintain a neutral spine and body alignment, often referred to as “worming” or “snaking.” This occurs when the lower back sags or the hips pike upward, which breaks the required straight line from shoulders to heels. Losing core rigidity shifts the workload away from the chest and triceps, violating the standard.
Another common error is failing to meet the minimum required depth, resulting in a partial or “half-rep.” If the upper arm does not reach a parallel position, the repetition will not count toward the total score. Resting or pausing at either the top or bottom of the movement is often penalized, as military tests measure muscle endurance and require a consistent, unbroken cadence.
Specific joint mechanics can also lead to invalidation, such as excessive elbow flaring away from the body, which can place undue stress on the shoulder capsule. Failing to fully extend the arms at the top of the movement or pushing up with the head leading the body are frequent judging pitfalls. Each repetition must begin from a fully extended position and end with the body moving upward as a single, cohesive unit.
Strategies for Increasing Repetition Count
The goal of military push-up training is to shift the primary physical demand from strength to muscular endurance, which requires high-volume training focused on metabolic conditioning. One effective method is the “Grease the Groove” technique, where low-rep, high-quality sets are performed multiple times throughout the day, never reaching complete muscle failure. This practice improves the neural efficiency of the movement pattern without muscle fatigue.
Another structured approach involves using pyramid sets, where the number of repetitions increases and then decreases within a single workout session, maximizing the total volume performed. This variation challenges the fast-twitch muscle fibers used for power and the slow-twitch fibers responsible for stamina. Training with timed sets that mimic the two-minute test duration is also beneficial, teaching the body to sustain effort under fatigue.
To build foundational strength, incorporating negative repetitions can significantly increase time under tension. This involves taking four to six seconds to lower the body slowly to the ground, focusing intensely on the eccentric phase of the movement. Auxiliary exercises that target supporting muscles, such as planks and core stability work, are also important, as a weak core is often the limiting factor in maintaining perfect form during high-repetition sets.