All Army personnel undergo the Army Physical Fitness Test, or APFT, at least biannually. This test serves to evaluate a soldier's level of fitness and the effectiveness of his fitness training program. The test consists of three events: push-ups, sit-ups and a two-mile run or alternate aerobic event. Though important for the APFT, the Army notes that push-ups should not account for the majority of your fitness program. Instead, you should perform a total workout to target all your major muscle groups, and then do timed sets to improve your push-up performance.
Step 1
Get down on the ground in a front-leaning rest position. You may place your hands in any position you find most comfortable. You can keep your feet together or spread them up to 12 inches. Your body must remain rigid and form a straight line from your shoulders to your ankles.
Step 2
Keep your body rigid as you lower yourself until your upper arms are at least parallel to the floor. Your chest may touch the floor, but you may not bounce off of it or rest there. Push yourself up, extending your arms fully and keeping your body straight. You may slide your hands or feet to a more comfortable position, if necessary, but you may not lift them off the ground.
Step 3
Do timed sets of 30 seconds each with 30 seconds of rest between sets. In other words, do as many push-ups as you can in 30 seconds, then rest in the forward leaning position for 30 seconds before starting another 30-second push-up set. Do four to five sets.
Step 4
Add variety and increase the effectiveness of your routine by doing different types of push-ups for each set. For example, you might do regular push-ups for the first set, wide-hand push-ups for the second set, followed by close-hand push-ups, then feet-elevated push-ups, and end with push-ups done on your knees. You can also alternate between sets of push-ups and sets of sit-ups.
Tips and Warnings
- Maintaining proper form is of the utmost importance not only for an effective workout, but also because improperly performed push-ups will not count during the APFT. Allow 48 hours to pass before doing this routine again to allow your muscles to recover.
Member Comments
skmaccau July 28
I have been checking out www.midwestfit.com and following their program, it is very good and they post new workouts every day for free.
harmsllc August 1
Modified Push Ups -As I read your blog post, I couldn?t help but think of the Push Up Bench as the most effective way for people who struggle with push ups , to be able to do them correctly (with full range of motion). Most modified push ups make them easier but only allow one or two variations. The Push Up Bench has 11 different levels to work through on the way to a full push up.