How to do the Commando Push up
Primary: Chest · also works Shoulders, Triceps, Core, Obliques.
Commando push-ups are a challenging variation of the traditional push-up that help build strength in your chest, shoulders, triceps, and core. This exercise also enhances balance and coordination. Perfect for intermediate workout routines, commando push-ups require transitioning between two traditional push-up positions while maintaining proper form.
Step by step
- 1
Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
- 2
Lower your body into a traditional push-up by bending your elbows.
- 3
Push up back to the starting plank position, then transition by rotating your body to one side, stacking your feet and bringing one hand to the other, similar to a side plank.
- 4
Return to the starting plank position and repeat to the other side. Continue alternating sides for the specified number of repetitions.
Coaching cues
- Engage your core throughout the exercise to maintain proper form.
- Keep your elbows close to your body during the push-up to target the chest and triceps effectively.
- Maintain a straight line with your body to avoid sagging hips or an arched back.
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Commando Push up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Commando Push up work?
Primary: Chest. Secondary: Chest, Shoulders, Triceps, Core, Obliques
How many sets and reps of Commando Push up should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Commando Push up?
Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Push-Up, Decline Push-Up, Diamond Push-Up, Dip.
Is the Commando Push up good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.