How can I improve my APFT pushups?

PVT Private RallyPoint Member — Sat, 16 Jun 2018 18:56:40 -0400

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.

Response by SGT Joseph Gunderson made Jun 16 at 2018 7:34 PM

SGT Joseph Gunderson — Sat, 16 Jun 2018 19:34:23 -0400

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.

Response by SFC Ralph E Kelley made Jun 16 at 2018 7:46 PM

SFC Ralph E Kelley — Sat, 16 Jun 2018 19:46:20 -0400

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.

Response by PFC Private RallyPoint Member made Jun 16 at 2018 9:05 PM

PFC Private RallyPoint Member — Sat, 16 Jun 2018 21:05:22 -0400

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.

Response by SFC Private RallyPoint Member made Jun 16 at 2018 9:42 PM

SFC Private RallyPoint Member — Sat, 16 Jun 2018 21:42:06 -0400

Look, it's simple 35 pu take 1min break, 25 pu take 1min break 20 pu. 2-3 times a day. 2-3 times a weak it's up to your body

Response by MSG Private RallyPoint Member made Jun 16 at 2018 11:54 PM

MSG Private RallyPoint Member — Sat, 16 Jun 2018 23:54:59 -0400

Edited. Start doing push ups in wide arm position on your APFT.

Response by SSG Laurie Mullen made Jun 17 at 2018 12:09 AM

SSG Laurie Mullen — Sun, 17 Jun 2018 00:09:16 -0400

I'm a big fan of push-up bars. I had a bad shoulder for many years while I was on active duty and doing lots of shoulder exercises would cause it to flare up. I found that by using push-up bars I was able to do fewer reps while still getting an effective workout. I would do as many good, to standard, push-ups that I could while using the bars and then drop down to my knees, while still using the bars, and knock out five more. Each week I increased my good push-ups by two or three and still did five more on my knees. I had no problems either maxing my push-ups or coming very close to it. Good luck.

Response by CW2 Private RallyPoint Member made Jun 17 at 2018 2:19 PM

CW2 Private RallyPoint Member — Sun, 17 Jun 2018 14:19:02 -0400

I mean...the best way to get better at doing push-ups is to do push-ups.

Response by PFC Private RallyPoint Member made Sep 22 at 2018 2:28 PM

PFC Private RallyPoint Member — Sat, 22 Sep 2018 14:28:37 -0400

There is something I call the Belly Bounce. The idea is to make your stomach as big as possible with air. If you are a bit on the heavy side, it will work better.

The idea is all about conservation of energy. During a normal pushup, you are constantly using your muscles. Even on the way down. Plus, turning your downward momentum into upward momentum takes a large amount of energy.

The belly bounce saves about 80 percent of your energy. Simply inflate your belly, and completely relax your arms. When you drop, you will bounce off your belly like a hippity hop. It will turn the downward momentum into upward momentum without using any energy. From there, just push the rest of the way and repeat.

Another advantage is that because you hit the ground, your grader will see that is as low as you can get. Even if your arms don't entirely break the plane.

If you can do 30 regular pushups, the belly bounce will let you get at least 50.
You will look funny, but who cares? You're passing your pushups, and there is nothing againstit in the rules. Just make sure to not let your knees hit the ground or you might be disqualified.

Response by SSG Private RallyPoint Member made May 2 at 2020 1:22 AM

SSG Private RallyPoint Member — Sat, 02 May 2020 01:22:43 -0400

20 pushups ever 20 minutes 1st week
2nd 30 every 30, and so on