Chest
Commando Push Ups
A commando and a push up in one rep: walk down to your forearms, walk back up to your hands, then do a push up. It's a tough mix of chest, triceps and core work.
- Works
- Chest, triceps, shoulders, core
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Start in a high plank, hands under your shoulders, feet about hip width apart.
- 2Lower your right forearm to the floor, then your left, into a forearm plank.
- 3Press back up onto your right hand, then your left, to your high plank.
- 4Do a push up, then start the next rep leading with the other arm.
Cues
- Hips stay level as you go down and up. No rocking.
- Switch your lead arm every rep.
- Make the push up a full one, chest close to the floor.
Common mistakes
- Hips swaying as you change levels. Widen your feet and squeeze your glutes so your hips stay still.
- Rushing the push up. Lower with control. The push up is where your chest gets the work.
- Always leading with the same arm. Switch arms every rep so both sides do the same work.
Easier
Tiff's version is from her knees. Keep a straight line from your head to your knees.
Harder
Add a second push up each rep, or take 3 seconds to lower each push up.
Try it: 3 sets of 6 to 10 reps, or 30 seconds on and 30 off.
What's the difference between commandos and commando push ups?
Commandos go from your hands to your forearms and back, which works your core and triceps. Commando push ups add a push up each rep, so your chest does a lot more of the work. They're harder, so expect fewer reps.
