I need help with push-ups; I can't do a lot in row like I used to be able to do. Are there any good workout routines good for the Army?

PV2 J M — Tue, 19 Sep 2017 09:26:32 -0400

Response by SSG Private RallyPoint Member made Sep 19 at 2017 9:37 AM

SSG Private RallyPoint Member — Tue, 19 Sep 2017 09:37:25 -0400

I have always found that push-ups are the best exercise to improve push-ups. I am sure we have some fitness guru's out there that may know some exercises that will help. But for me, I just had to do push-ups.

Response by SGT Jim Arnold made Sep 19 at 2017 9:37 AM

SGT Jim Arnold — Tue, 19 Sep 2017 09:37:50 -0400

just do it as often as you can

Response by MSG Private RallyPoint Member made Sep 19 at 2017 9:45 AM

MSG Private RallyPoint Member — Tue, 19 Sep 2017 09:45:35 -0400

Best way to get better at push ups is to just do them. Change up the format every now and then (i.e., regular, diamond, wide arm). Just keep doing them (and in the proper form) until you can crank out 50 within a minute. Then keep going.

Response by MSG Dan Castaneda made Sep 19 at 2017 9:50 AM

MSG Dan Castaneda — Tue, 19 Sep 2017 09:50:55 -0400

I agree that doing a lot of push ups will increase your repetitions. However, when I get ready for a pt test, I work on my core a lot too. Get into the push up position with your back straight and hold it for as long as you can. This also works on your upper body. Do it repeatedly.

Response by MSG Private RallyPoint Member made Sep 19 at 2017 9:55 AM

MSG Private RallyPoint Member — Tue, 19 Sep 2017 09:55:29 -0400

You can also try this:

http://www.military.com/military-fitness/fitness-test-prep/how-to-build-speed-and-power-for-pt-tests

How to Build Speed and Power for PT Tests

To enter into the military and every six months, members must pass the fitness test. Depending upon the branch of service, the PT tests vary in exercises, timed events, and run distances.

Response by SGT Dave Tracy made Sep 19 at 2017 10:05 AM

SGT Dave Tracy — Tue, 19 Sep 2017 10:05:07 -0400

I actually am a big fan of weight training to improve push-ups. Obviously you still need to actually DO pushups when training, but I used to train up and max the push-ups NOT by doing frequent push-ups, but by hitting the bench-press, dumbbell press and weight exercises to hit the triceps muscles in the arms. Stretching is also key.

I don't know if the old rule of thumb still holds true or not, but it used to be said that a healthy person can bench their own weight. That may be a bit ambitious to start off with, but you don't need to be Arnold Schwarzenegger to do that. And if you think about it, if you can push your own body weight on the bench press, you are pushing more pounds that you are in a push up, because some of your body weight aint moving. If you Google "how much body weight are you pushing in a push up", most estimates range from 60% to 80%, so with that in mind, you could alternately put on a backpack loaded with weights and do push-ups that way, if you can't access a gym or don't like gyms.

There are various schools of thought on weight training depending on if you are looking for size, strength or endurance. I think most people are best served by finding a balance between these. Whether you hit the weight bench or not, find what works for you and train accordingly.

Good luck.

P.S. I only maxed the Sit-up one time, but I do NOT recommend anyone do what helped me: I had pneumonia for six weeks at San Hill, and all that coughing day & night, did really work the abs! LOL.

Response by PV2 J M made Sep 19 at 2017 10:09 AM

PV2 J M — Tue, 19 Sep 2017 10:09:33 -0400

thanks for the advice y'all

Response by MAJ Private RallyPoint Member made Sep 19 at 2017 10:34 AM

MAJ Private RallyPoint Member — Tue, 19 Sep 2017 10:34:24 -0400

The push up event is an endurance event. There are many ways to increase your numbers but they all involve doing more push ups. One of my favorite workouts is the deck of cards workout. Get a deck of playing cards and start flipping them. One of my workouts goes like this: Hearts=regular push ups, Diamonds=diamond push ups, Spades=Pike push ups, Clubs=wide push ups. Whatever the card is, do that many of the type of push up indicated. Rest as necessary but as little as possible. The great thing about this workout is it's completely adjustable. What I wrote above is just one of the workouts I do. I do others that involve pull ups, sit ups, etc. You can add any exercise to this that you want. If all you do is push ups in this workout (assuming Jacks=11, Queens=12, Kings=13, Aces=14) you'll end up doing over 400 push ups. That's a lot. So don't start off trying to do that or you risk injuring yourself. Maybe start with only one suit being push ups and use other exercise for the others. After you get used to that, make two suits push ups. And so on and so forth.

The other thing I'll mention is don't over-train. You can't work out super hard everyday. Remember, your muscles are broken in the gym, fed in the kitchen, and built in the bed. You must give them proper rest.

Response by SGT Private RallyPoint Member made Sep 19 at 2017 10:56 AM

SGT Private RallyPoint Member — Tue, 19 Sep 2017 10:56:42 -0400

5-10 sets to failure. In a few sets, immediately after muscle failure go to your knees and keep going.

Use a weighted vest or plate on your back in the first set sometimes.

Do tricep exercises also - cable pulldown, close-grip pushups, etc..

Focus on flexing your pecs.

SFC Stephen King, any amendments?

Response by Cpl Mark A. Morris made Sep 19 at 2017 11:10 AM

Cpl Mark A. Morris — Tue, 19 Sep 2017 11:10:04 -0400

It is good to see all the helpful response to this question of yours Jordan.
If I was you, I would read all these responses some Honoable hard chargers took the time to answer you and DROP the I can't from your lango.
From now on it is I CAN!
Your school should have a gym. Get in there a see what your enjoy. Keep a log book. Weights will help your endurance too. But, try to get your heart rate up for periods of time. Sprints? Soccer? Rugby? If you play Football, keep your head up when you tackle.
Kind Regards,

Response by SGT Private RallyPoint Member made Sep 19 at 2017 2:41 PM

SGT Private RallyPoint Member — Tue, 19 Sep 2017 14:41:28 -0400

I had a senior enlisted tell me that he would take an hour and do one the first min, two the second, and so on till he was able to do as many as possible in an hour. I would suggest start with 10 min and work your way up till you build the muscle mass back up.

Response by MAJ Private RallyPoint Member made Sep 20 at 2017 1:04 AM

MAJ Private RallyPoint Member — Wed, 20 Sep 2017 01:04:06 -0400

One thing few people ever address about push-ups is the geometry involved. Basically, the taller you are, the more difficult they are. I went through basic with a guy who was 5'2" and seemed like he could do push-ups forever, and another guy who was 6'7" and could throw that guy about 50 yards but could barely do push-ups to save his life. His cure was to build his back muscles because the biggest problem a tall person has is keeping their body straight. The best way to improve doing push-ups is to do push-ups. Whatever your max is for your age group try to do that many each day, even if they are in sets of 10 or 20 spread over several hours, just get them done. Your body will get used to it and you'll eventually be able to do them all in one set. I suggested this to a tall ROTC cadet (he was 6'5") that I trained about 4 years ago and he went from barely passing to nearly maxing in about 4 months.