Commando Push Ups: Video Tutorial & Exercise Guide
| Workout | Commando Push Ups |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders, Triceps |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Commando Push Ups: Video Tutorial & Exercise Guide
Commando Push Ups: Step-by-Step Guide
- Step 1: Start in a high plank position with your hands shoulder-width apart, body straight, and your feet togClaude. Keep your core engaged and your hips in line with your body.
- Step 2: Lower your right arm down so that your forearm is on the ground, followed by your left arm, so you're in a forearm plank position.
- Step 3: Push through your right hand, then your left hand, to lift yourself back up into the high plank position, returning to the starting point.
- Step 4: Alternate which arm leads with each rep to ensure balanced strength development. Move smoothly between the forearm and high plank positions.
- Step 5: Repeat for the desired number of reps, maintaining a tight core and controlled movements throughout.
Commando Push Ups: Overview
Commando Push Ups are a dynamic variation of the traditional push-up that combine strength, endurance, and coordination. This exercise targets the chest, shoulders, triceps, and core, providing a full-body challenge that builds both strength and stability. By transitioning between a high plank and forearm plank, commando push-ups also engage the core and improve shoulder mobility.
This bodyweight exercise is perfect for adding variety to your upper body and core workout routines. It's an effective movement for developing overall fitness and functional strength.
Commando Push Ups: Benefits
Commando Push Ups target the chest, shoulders, triceps, and core, making it a highly effective compound exercise. It enhances upper body strength, shoulder stability, and core endurance.
This exercise also improves coordination and mobility due to the constant transitions between the high and forearm plank positions. The controlled movements required to maintain stability help strengthen your core and prevent injury.
In addition to strength, Commando Push Ups also boost cardiovascular endurance, as the continuous motion can elevate your heart rate, making it a great conditioning exercise.
Commando Push Ups: Pro Tips & Advanced Techniques
Keep your core tight and avoid letting your hips sag as you transition between positions. Focus on keeping the movement controlled and smooth rather than rushing through the reps. To increase intensity, try wearing a weighted vest or perform the exercise with your feet elevated. Ready to test your strength and coordination? Let’s push it up!
Commando Push Ups: Progression Plan
Beginner
Intermediate
Advanced
Commando Push Ups: Frequently Asked Questions (FAQs)
What muscles do Commando Push Ups target?
+This exercise primarily targets the chest, shoulders, triceps, and core, while also engaging stabilizer muscles in the arms and back during the transitions.
Are Commando Push Ups suitable for beginners?
+Yes, but beginners may find them challenging. Start by performing the exercise on your knees or reduce the number of reps, focusing on proper form and control before progressing to full Commando Push Ups.
How can I make Commando Push Ups more challenging?
+To increase difficulty, try wearing a weighted vest or elevating your feet to place more emphasis on your shoulders and core. You can also slow down the transitions to increase time under tension.
How often should I include Commando Push Ups in my routine?
+Include this exercise 2-3 times per week as part of your upper body or core workout. It pairs well with other push-up variations and planks for a comprehensive upper body routine.
What common mistakes should I avoid?
+Avoid letting your hips sag or using too much momentum during the transitions. Focus on keeping your core tight and moving smoothly between the forearm and high plank positions to avoid strain.
