Introduction to Army Push Ups Daily Routine
The army push-up is a variation of the traditional push-up, with an emphasis on proper form and technique. It is a staple exercise in many military fitness routines, including the US Army’s. Incorporating army push-ups into your daily routine can help improve your overall fitness, increase your strength, and boost your endurance. In this article, we will explore the benefits of army push-ups, provide a step-by-step guide on how to perform them, and offer a sample daily routine to help you get started.
Benefits of Army Push Ups
Army push-ups offer several benefits, including: * Improved chest strength: Army push-ups work multiple muscle groups, including the chest, shoulders, and triceps. * Increased core strength: Engaging your core muscles is essential for proper form and technique when performing army push-ups. * Enhanced endurance: Incorporating army push-ups into your daily routine can help improve your overall endurance and stamina. * Weight loss: Army push-ups can help you burn calories and aid in weight loss, particularly when combined with a healthy diet and regular cardio exercise.
How to Perform Army Push Ups
To perform an army push-up, follow these steps: * Start in a plank position with your hands shoulder-width apart and your feet hip-width apart. * Engage your core muscles by drawing your belly button towards your spine. * Lower your body until your chest almost touches the ground, keeping your elbows close to your body. * Push back up to the starting position, squeezing your chest muscles at the top of the movement. * Repeat for the desired number of repetitions.
📝 Note: Proper form and technique are essential when performing army push-ups. Make sure to keep your back straight, engage your core, and avoid letting your hips sag or your chest touch the ground.
Sample Daily Routine
Here is a sample daily routine that incorporates army push-ups: * Monday (Chest and Triceps): + Warm-up: 5-10 minutes of cardio (jogging, jumping jacks, etc.) + Army push-ups: 3 sets of 10-12 repetitions + Tricep dips: 3 sets of 10-12 repetitions + Cool-down: 5-10 minutes of stretching * Tuesday (Back and Biceps): + Warm-up: 5-10 minutes of cardio + Pull-ups or rows: 3 sets of 10-12 repetitions + Bicep curls: 3 sets of 10-12 repetitions + Cool-down: 5-10 minutes of stretching * Wednesday (Rest day) * Thursday (Legs): + Warm-up: 5-10 minutes of cardio + Squats: 3 sets of 10-12 repetitions + Lunges: 3 sets of 10-12 repetitions (per leg) + Cool-down: 5-10 minutes of stretching * Friday (Shoulders and Abs): + Warm-up: 5-10 minutes of cardio + Shoulder press: 3 sets of 10-12 repetitions + Plank: 3 sets of 30-60 seconds + Cool-down: 5-10 minutes of stretching
Progressing Your Routine
As you get stronger and more comfortable with the routine, you can progress by: * Increasing the number of repetitions or sets * Adding weight or resistance to your exercises * Decreasing rest time between sets and exercises * Incorporating more challenging exercises, such as diamond push-ups or decline push-ups
| Day | Exercise | Repetitions | Sets |
|---|---|---|---|
| Monday | Army push-ups | 10-12 | 3 |
| Tuesday | Pull-ups or rows | 10-12 | 3 |
| Thursday | Squats | 10-12 | 3 |
| Friday | Shoulder press | 10-12 | 3 |
In summary, incorporating army push-ups into your daily routine can have a significant impact on your overall fitness and strength. By following the sample routine and progressing your exercises, you can achieve your fitness goals and improve your overall health and wellbeing. Remember to always prioritize proper form and technique, and don’t hesitate to seek guidance from a fitness professional if you’re unsure about any aspect of the routine.
What is the proper form for an army push-up?
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To perform an army push-up, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Engage your core muscles by drawing your belly button towards your spine. Lower your body until your chest almost touches the ground, keeping your elbows close to your body. Push back up to the starting position, squeezing your chest muscles at the top of the movement.
How many army push-ups should I do per day?
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Aim to do 3 sets of 10-12 repetitions per day, with at least 60-90 seconds of rest between sets. As you get stronger, you can increase the number of repetitions or sets.
Can I do army push-ups if I have a shoulder injury?
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If you have a shoulder injury, it’s best to consult with a fitness professional or doctor before starting any new exercise routine, including army push-ups. They can help you modify the exercise to avoid exacerbating the injury or recommend alternative exercises that are safer for your shoulders.
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