About The Commando Push-Up Your How To Guide

The Commando Push-Up Introduction

Today we are going to cover The Commando Push-up.

This article will include image, video and written description of how you are to perform the exercise.

The different muscles worked. And the benefits of incorporating it into your training routine.

The commando push-up is an intermediate exercise. Before moving to this push-up variation, you should have a solid grasp on the plank and regular push-up.

Progression should be a primary focus with this exercise. You can either chose a set repetition to use. Or you can perform the exercise for a specific amount of time.

Either way, your goal should be increasing the amount of work you are completing from week to week.

Commando Push-Up How To

Image Example

Written Description

• Place your body face down with your arms extended perpendicular to the floor. Your arms should be approximately shoulder width apart.
• You are now in the starting position (High Plank).
• Inhale and lower your body downwards until the chest is almost touching the floor.
• Breath out and press the upper body back up to the plank position while squeezing your chest.
• Bring your right knee up towards your right elbow and pause for one second then return your foot to the floor.
• Inhale again and lower your body downwards until the chest is almost touching the floor.
• Breath out and press your upper body back up to the plank position while squeezing your chest.
• Now bring your left knee up towards your left elbow (focus on squeezing your core), and hold for one second, then return your foot to the floor.
• You have now completed one repetition repeat for the desired number of reps.

Video Demonstration

Muscles Used

• Primary Muscles Used

• Chest
• Triceps
• Core

• Stabilizing Muscles Used

• Trapezius
• Obliques
• Glutes

Benefits of the Commando Push-Up

The commando push-up is a compound exercise that recruits a high number of your muscle fibers. Doing this exercise is efficient for burning calories.

Strengthening your core muscles is shown to help correct back issues.

A strong core also limits your chances of receiving back injuries in your daily activities.

The exercise also helps to develop strength in your chest and triceps.

You do not need any specialized equipment to perform them. But you can make the exercise more challenging by using leg cuff or weighted clothing.

You can include them into a High-Intensity Interval Training routine to burn even more calories.

We offer a Free Online H.I.I.T. Timer. No registration is required to use it, and it is incredibly easy to setup so give it a try.

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