Military Pectoral Workout

Pectoral strength in your chest is essential in preparing for the military physical fitness test. Whether you’re looking to join the army or develop soldier-like strength for fitness, a military workout will put your muscles to the test. A military workout usually involves basic body-weight exercises, as well as resistance exercises with weights. If you want to change up your workout routine or get bigger chest muscles, the military workout is worth your time.

  1. Pushup Power

    • Military recruits perform pushups as part of thier physical training regimen and to build pectoral muscles. Former Navy SEAL Steve Smith recommends aiming for 200 pushups daily in as few sets as possible. Depending on your strength, you can perform 25 reps in eight sets or 50 reps in four sets. You have the whole day to complete this goal, as part of your regular cardio or strength-training regimen. Smith notes that you should complete this vigorous workout for 10 days with a three-day rest period after completion. Perform this challenge once every six months to avoid overtraining your pectoral muscles.

    Tackle the Bench Press

    • The bench press is a traditional exercise that is effective for building strong chest muscles, according to Military.com. Lie on your back on an exercise bench and grab hold of a barbell on the rack. Position your hands for a wide overhand grip, then dismount the barbell. In a controlled manner, lower the barbell toward the midsection of your chest. When the barbell is close to your chest, raise the bar upward until your arms are extended. You can also use a pair of dumbbells to complete this exercise with the same range of motion, although it requires a higher degree of control.

    The Military Press

    • The military press is a compound exercise that recruits several muscles while primarily targeting the anterior deltoids and pectorals. To perform, grab hold of a barbell with an overhand grip that is slight wider than shoulder width. Stand with your feet hip-width apart, with one foot in front of the other and your knees slight bent. Engage your abdominal muscles as you raise the barbell from the front of your neck over your head. Extend your arms fully and lower the barbell back to the front of your neck. If you are a beginner, perform this exercise sitting on an exercise bench with back support.

    Plan of Action

    • For military-tough, weight-training workouts, you should aim for 15 to 25 repetitions in one to three sets, according to the American Council of Exercise. Ideally, the last few reps should be difficult to complete. To blast through a military workout, you need to fuel your muscles with a healthy balanced diet. Cut out sugary food and add healthy fats from fish such as salmon or nuts, complex carbs for energy such as whole-wheat pasta and lean protein for muscle growth and recovery such as chicken breast. Aim for two or three strength training sessions weekly, which should include full-body workouts.