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I’m 6’4 207lbs and I’m struggling with push ups. They have me so frustrated. I can’t seem to raise my number. Right now I’m on con-leave from basic for injuries and I want to come back with better APFT push up score. But it seems like just doing them doesn’t help that much. Also my doctor cleared me on doing pt at home so I’m authorized to do them. Just can’t run unfortunately.
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APFT
APFT
Posted 6 y ago
Responses: 9
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Start with 50 push-ups as fast as you can 3 times a day. Hold your body as straight as you can but don't sweat the form and just do the push-ups.
After 5 days up it to 55. 5 days later upped to 60. etc etc.
Do Pull-ups - 2 times a day between the pushups try for 4 , then 5 etc etc. Pull-ups are when the palms are facing away from you. Again as fast as you can, with trying to keep your body straight but also not worrying about the form. Don't do the pull-ups within two hours of the push-ups.
The form will come as your body strengthens. This will also help your sit-ups as you progress. All this will help with your run time but the only way to really improve a slow run-time is more distance, but you didn't mention that as a problem.
Hope this helps.
After 5 days up it to 55. 5 days later upped to 60. etc etc.
Do Pull-ups - 2 times a day between the pushups try for 4 , then 5 etc etc. Pull-ups are when the palms are facing away from you. Again as fast as you can, with trying to keep your body straight but also not worrying about the form. Don't do the pull-ups within two hours of the push-ups.
The form will come as your body strengthens. This will also help your sit-ups as you progress. All this will help with your run time but the only way to really improve a slow run-time is more distance, but you didn't mention that as a problem.
Hope this helps.
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Okay, pushups require two things: strength and muscle memory. First, figure out what form of pushup you feel most comfortable with (APFT regs leave the actual form, or where you place your hands, open to whatever you want). After you choose, wide arm or regular or, i dont know why you would but close hand, you can figure out which muscle groups you should focus on working. Taller people usually choose wide arm because our arms are long, I'm 6'1", and wide arm shortens the distance we have to move to break the plane. Work on the muscle group that you are going to depend on (for wide arm, I worked primarily on my triceps and chest) and then work on getting your form down. It isn't a quick fix type deal so I don't know how fast you're trying to get these results, but this is how I worked on them.
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CPT Lawrence Cable
I agree about arm position. I struggled at first until one of the Cadre showed me a Ranger Pushup, the hands are right beside the chest. I think it isolates the biceps and triceps more, but when I switched, I never had problems passing the Push Up phase of the PT test after. Actually got to the point of maxing it. https://www.youtube.com/watch?v=Sl21ucvmdF0
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I started doing Piss Ups in AIT when I realized PT wasn't doing it for me and I was getting fat off of shopette taquitos.
Do 50 pushups every time you piss. No time limit. Don't stress form. But do them every time you piss. Every time you shit double it. Again, no time limit, don't worry about form, it comes naturally.
Pushups are the hardest for me too. Work different muscle groups by doing them farther or closer apart so when one muscle group fails the others can compensate and you can switch at will during the test.
Do 50 pushups every time you piss. No time limit. Don't stress form. But do them every time you piss. Every time you shit double it. Again, no time limit, don't worry about form, it comes naturally.
Pushups are the hardest for me too. Work different muscle groups by doing them farther or closer apart so when one muscle group fails the others can compensate and you can switch at will during the test.
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