Military Pushup Form: Cues for Perfect Technique

Foundations of Military Pushup Form: Setup, Scapular Control, and Mobility

Joint positioning and setup

• Hands under shoulders, about shoulder-width, fingers spread, wrists neutral, for military pushup form.
• Elbows track roughly 45 degrees from the torso as you descend.
• Keep a neutral spine; eyes forward, neck in line.
• Brace the core—tight abs and glutes, ribs closed.

Scapular stabilization and thoracic mobility prerequisites

• Squeeze shoulder blades down and back to stabilize the scapular region.
• Maintain some thoracic extension; avoid chest collapse; use light mobility work if needed.
• If mobility is limited, shallow depth until you can improve.

Elbow angle guidance (approx. 45 degrees) and spine alignment

• Aim for ~45 degrees of elbow bend relative to the torso; don’t flare or tuck.
• Keep a straight spine from head to hips; avoid arching or sagging.

Core bracing, hip posture, and head position

• Hips stay level with the spine; engage glutes to prevent sag.
• Head remains neutral; look a few inches ahead.

Breathing cadence and initial tempo cues

• Inhale down for ~2 seconds, exhale up for ~2 seconds.
• Maintain a steady tempo to support technique and scapular control.

Tempo, Depth, and Cue Sequencing for Descent, Pause, and Ascent

Descent cues and elbow tracking

• Tempo: lower 2–3 seconds, smooth and controlled.
• Scapular control: pull shoulder blades down and back; keep the chest open.
• Elbow angle push-up 45 degrees: elbows track about 45° from your torso; forearms roughly vertical.
• Descent with a straight line: brace the core and keep hips in line with shoulders.

Bottom depth targets and pause guidelines

• Bottom depth: chest within 1–2 inches of the floor while preserving the 45° elbow angle.
• Pause at bottom: 0–1 second if your form stays solid; otherwise, stay higher and reset.

Ascent cues, core bracing, and neutral spine

• Push the floor away: drive through the palms; hips stay level; brace glutes and abs.
• Finish with elbows at 45° and return to start with a controlled, steady press.

Breathing timing across phases

• Inhale on descent; exhale on ascent; steady breathing supports a strong brace.

Common mistakes and corrective fixes

• Hip sag: tighten the core; adjust foot position or reduce depth.
• Forward lean: reinforce scapular depression and keep chest forward.
• Elbow flare: enforce the 45° cue; shorten range if needed.

Progression, Assessments, and Injury-Conscious Modifications for ACFT/Combat Field Test

Weekly progression roadmap (weeks 1–4 and beyond)

• Week 1: wall or incline push-ups, focus on scapular stabilization and a straight line. 3–4 sets of 6–8 reps.
• Week 2: knee push-ups with elbows close to the ribs; solid top position before each rep. 3–4 sets of 5–8.
• Week 3: introduce controlled negatives or half ROM reps; maintain shoulder blades pulled down. 3–4 sets of 3–5.
• Week 4: full push-ups with consistent form; aim 6–10 reps per set, same tempo.
• Beyond: add reps or sets gradually, or mix in tempo changes while preserving form; align toward ACFT standards without compromising scapular control.

Regression criteria and alternatives (incline, knee push-ups, eccentrics)

• Use incline or wall push-ups when form degrades; progress to knee push-ups, then controlled eccentrics (slow lowering) before full reps.

Shoulder health considerations and injury-modified paths

• Prioritize scapular stability, neutral spine, and a pain-free press. If pain arises, regress and consult a clinician or trainer.

ACFT/Combat Field Test scoring concepts and cues for validity

• Reps count only with solid form. Keep hips level, elbows tucked, and controlled tempo; form errors reduce validity.

Self-assessment tools: wall/mirror checks and video cues

• Mirror check: hips don’t sag, ribs stay down, scapulae stabilize. Video from side: watch for elbow angle, head-neck alignment, and shoulder blade movement. Use a quick checklist before each set.