Hello, As background info, I'm an 100-lb 5'3'' female incoming freshman who will be starting Air Force ROTC in about a month. I've read a lot on these forums about the difference between a coach's push-up standards and the military's push-up standards. Because I don't want to arrive at my first PT test only to learn my push-up form is incorrect, I asked a family friend (who is part of the cadre at SJSU's AFROTC detachment) to observe my push-ups and sit-ups. My sit-ups were fine (and my runtime is good) but... I was doing push-ups incorrectly. He taught me the correct form and observed me doing them the right way, and I now know what a proper push-up feels like. However, I can only do 7 consecutively. I know this is bad, but I have a little under a month left to get it together. So does anyone have tips on how to best utilize these 4 weeks I have left? I only met with my friend yesterday. This morning I did 3 sets of 7 push-ups and 2 sets of 5 push-ups, and tonight I'll do some push-up pyramids (1-2-3-4-5-6-7-6-5-4-3-2-1). How often should I practice them? Can I do sets/pyramids twice a day, three times a day, or should you only do them once a day? (I'm doing them in a room with a mirror just to double-check my form is perfect.) If I can only do 7 now, what number do you think I could reach with four weeks of practice? edit: Sorry to make this message even longer, but I asked my question on Yahoo answers, and got this response: "Here is a pushup plan that has always worked for me just ONE WEEK before a PT test. Do 200 pushups a day. It doesn't matter how long it takes, or if you have to do the last few on your knees. Do it in sets that you can manage. Since you can only do 7, I recommend doing 5 pushups 40 times through the day. You have 24 hours, and you're only going to do 5 pushups at a time. Try to do them using perfect form, but eventually your muscles will fail and at this point it is ok to drop to your knees and continue pushing. Muscle failure can work in your favor. You can do this every other day so that your muscles have some time to heal before being torn again. Source(s): Active Duty USAF Security Forces" Can anyone verify that this is a safe push-up plan?