Just from its name you already know Commando Push up is a push up variation that the military came up with to shake you to your core but its just a push up with a stance that’s unique and very much engaging.
Let the name scare you though because the exercise really tests your core, upper body strength and endurance.
Using your own weight, the exercise strengthens your wrists extensions and flexions as the forearm stabilizes your upper body when you lower down for the technique.
HOW TO DO COMMANDO PUSH UP PROPERLY
You require a workout mat for this exercise, to help you keep a firm stance when working out.
- Roll out your workout mat and stand at the edge.
- Get down to a plank position with your hands extended, shoulder-width apart, and toes firmly planted on the mat. This is your starting position.
- The next set of movements is done simultaneously. If you feel like they may be challenging, do it in slow and controlled movements.
- Inhale and lower your upper body into a push up position as you lift your right knee towards your bent right elbow.
- Exhale and go back to your starting position repeating the same on the left side.
- Maintain an aligned spine throughout the motions and make sure to go as low as possible while doing the push up stance.
- Do 2 sets of 10 – 12 reps.
WHAT MUSCLES DO COMMANDO PUSH UP WORK
ABDOMINAL AND EXTERNAL OBLIQUE MUSCLES
The Abs development and toning is almost every workout junkies and enthusiasts dream and desire. The Abs help in a lot of upper body movement, like bending, lifting weights while on your back to sitting up straight. Building it and working on the Abs increases your endurance and core strength.
External oblique muscles are located on the sides of our torso and their main functions are to perform the same side bending and opposite side rotation. With the knee to elbow touch, the external oblique muscles are effectively activated in each motion.
Name derived from its shape, the deltoid muscle has 3 parts ( rear, front, and side) which all play a role in protecting the shoulder joint when pressure and tension is subjected to it.
When doing the work out place arms in a balanced stance to focus and activate the shoulder muscles well.
The Pecs of the chest are muscles that are located on your upper chest and help in arm rotation on the shoulder joint. Tightening the core prompts you to push your chest out, which when done constantly, facilitates development.
Maintaining balance and enforced posture activates the pecs of the chest while doing the Commando Push Up and helps keep the arm in place and strong.
COMMANDO PUSH UP BENEFITS
UPPER BODY DEVELOPMENT AND STRENGTHENING
The technique uses the upper body weight, which greatly activates the muscles and stretches out stiff muscles. Incorporating the workout into your daily routine and program guarantees a toned upper body that is well developed and muscle symmetries established.
The knee to elbow touch stretches the external oblique muscles that release tension and relieve stress leading to a flexible and strong torso.
STRENGTHENING THE WRISTS
The wrist flexion and extension are respectively the muscles behind the bending of the hand at the wrist and moving your hand backward so that your palm faces up. In short, the normal wrist range of motion is dependent on this two.
Developing of these muscles greatly strengthens the wrist and hand area, which help in daily tasks that involve the use of the hands and wrist.
ALTERNATIVES TO COMMANDO PUSH UP
UP AND DOWN PLANKS
Planks really go hard on your core and it effectively activates the abdominal muscles.
How to do it:
- Begin in a high plank position, hands shoulder–width apart and toes firmly placed on the ground. This is your starting position.
- Tighten your core, inhale and drop down into a forearm plank with the right hand. Exhale, go back to your starting position as you smoothly drop down into a forearm plank with the left hand.
- Do desired reps and sets according to your strength and endurance.
DUMBBELL CHEST PRESS
For this workout, use appropriate weights and make sure to ask for assistance from your trainer/gym instructor.
How to do it:
- Grab the dumbbells in each hand in an overhand grip and proceed to lay on a padded bench with the dumbbells on your sides.
- Carefully and firmly hold the dumbbells in each hand; stretch your arms upwards so that the dumbbells are directly below the shoulders. Firmly plant your feet to the ground, this is your starting position.
- Inhale and squeeze your shoulder blades together, in a controlled motion, lower the dumbbells to your sides and bend the elbows to a 90-degree angle form.
- Engage the core and back by tightening the muscles to activate them.
- Exhale and slowly lift the dumbbells back to your starting position.
- Do desire sets with reps that best develop your endurance and strength.
COMMANDO PUSH UP MISTAKES TO AVOID
Keeping a rounded back while doing the work out will harm your back since its a balance and stability workout. Keeping your posture straight, you will do the technique smoothly and activate the right muscles.
DISENGAGING THE CORE
Push-ups largely activate the core and at the same time, the core helps in gaining stability and balance when muscles tighten and spine aligned.
Through this exercise, engaging the core may be a challenge because of the unique techniques while doing the push up but it is highly beneficial to engage the core since it will lead to its increase in endurance and development.
The military name gives a more masculine, challenging description of the workout than any other but from its technique, the Commando Push Up is a great exercise to incorporate, and anyone can do it. With time and constant workout, the body will adapt to the stretching and will develop effectively.