"Drop and give me 20" is a phrase synonymous with hardened drill sergeants in Hollywood depictions of military training. Regardless of how much pushup punishment officers actually dole out in real life, performing pushups with proper form is an integral part of physical training in the U.S. Army. Following your own Army pushup routine will help you increase your overall upper-body strength and stamina.
Fitness Standards
Every Army soldier must take the Army Physical Fitness Test, or APFT, semiannually. During this test, the soldier must perform a set number of pushups within two minutes based on his age. The amount of pushups a male needs to complete ranges from a minimum of 26 to a maximum of 77 for a top score. Females have a minimum requirement of 15 and a maximum of 50. If you are developing a pushup routine on your own, design it with your personal pushup standards in mind as the end goal.
Pushup Form
Regardless of how you approach your pushup routine, you must have perfect form during every repetition. Begin the pushup with your hands wider than shoulder-width and your feet together, though they may be up to 12 inches apart. Keep your core and leg muscles tight so your body remains in a straight line. Lower your body as a single unit toward the ground while keeping your chin up. Stop when your triceps are at least parallel with the ground, then push yourself back into the starting position.
Increasing Pushup Capacity
If you want to increase the number of pushups you can complete so you will score well on the APFT, former Navy SEAL Stew Smith recommends his 200-pushups-a-day workout. During this routine, you perform 200 pushups in as few consecutive sets as possible on "odd days," followed by 200 pushups broken up throughout the day however you choose on "even days." This routine is followed for 10 straight days with no rest days in between. Allow yourself three days of rest after this workout before testing yourself with the APFT.
Pushup Variations
According to the Army's physical fitness training guide, you should occasionally change your pushup routine to promote strength gains and prevent boredom. You might try different pushup variations, such as inclined or plyometric pushups, to add exercise variety. You can also reduce the amount of rest you take between sets to increase your challenge and decrease your training time.
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