Pure Form PFT
Form Friday: Military Push-ups

Happy Form Friday, Everyone! This week I will be reviewing the Military Push-ups (or Triceps Push-ups)! This is a great way to work those muscles! This is different from regular push-ups because there we are working our chest muscles. Now, let's get you set-up!


  • Very simple here, make sure you have enough space on the floor to perform your push-ups.
  • Once I set you up from a side view, I will demostrate both side and front views.
  • For this exercise, many perform this by creating a diamond with their hands and keeping their elbows tucked, BUT if we turnout our hands so our fingertips are pointing out towards either sides, this will autmoatically force us to keep our elbows and arms tucked. TIP: This is also a great position for your hands, if you are someone that has wrist pain or injuries. You can also use a sandbag or something to elevate you hand positioning. This can also help with wrist pain.
  • If you are strong enough, set-up on your toes. If you are not yet there, that's okay, simply use your knees during this exercise and work up to performing this without your knees. TIP: When using your knees make sure you are creating a straight line from head to knees. DO NOT position your butt up, creating a right angle with your body. This is something I commonly see. TIP: Same thing without knee assistance, create a straight line from head to feet. If you are not using your knees, and you notice your back arching; use your knees. TIP: We want to maintain a straight line with our back to protect our lower back and stay injury-free. If your back is sagging it can potentially promote injury.


  • Make sure to flex your abs and squeeze your glutes.
  • Inhale as you lower your body in controlled manner. TIP: Keep your elbows and arms tucked close to the sides of your torso.
  • Exhale as you “push the ground away from you” and raise your body back to starting position. TIP: Keep your back straight and chest proud. DO NOT let your shoulders round.
  • Repeat as necessary. TIP: If you want to make it harder, slow the negative on the way down and even pause at the bottom.


If you are unable to excute push-ups from your feet, use your knees. TIP: Ideally, you are getting a full range of motion where your chest is almost to the floor, or touches the floor, then you are able to "drive" all the way up.

If you are unable to lower all the way down to the floor with your knees, simply come down as low as you can; and keep working on getting lower and lower each time. TIP 1: Always challenge your depth. TIP 2: Obviously, the more you do this exercise, the stronger you will become and progress with it!

That's it for this week's Form Friday video! I hope this helps! If you know anyone that could benefit from our videos or blogs, please share! Until next time, make each day AWESOME!

Request Information Now!