Need help with push ups

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raulkingviera

5-Year Member
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Jul 9, 2010
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Can someone give me some pointers for improving my maximum push up count. Right now I can only do about 30 straight. Some things that my factor in, I do not have access to a gym and also have no weights at my house. Is there anything I can without those things to improve my push ups for the CFA.
 
raulkingviera said:
Can someone give me some pointers for improving my maximum push up count. Right now I can only do about 30 straight. Some things that my factor in, I do not have access to a gym and also have no weights at my house. Is there anything I can without those things to improve my push ups for the CFA.
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From what I've heard, best way to improve push ups is by doing push ups. You don't need weights. Try out the hundred push ups program. Here is the link. http://hundredpushups.com/index.html

I went from barely being able to do 10 decent push ups to being able to do 30 good ones in just two weeks.
 
raulkingviera said:
Can someone give me some pointers for improving my maximum push up count. Right now I can only do about 30 straight. Some things that my factor in, I do not have access to a gym and also have no weights at my house. Is there anything I can without those things to improve my push ups for the CFA.
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a. are u male or female

b. having done bench pressing for the past year, it is still inconclusive to my body of whether such weight training even helps with push-ups.

If u do stuff like triceps extension, i guess it should help but the best way to improve with anything is to do them

try this

then do sets of 20 4 times a day every other day.
try increasing that to maybe like 22 or 23 the next week, and so forth

or do 10 push ups everytime u use the bathroom at ur house. as dumb as it sounds it got my max pushups from the 40s to the 60s in a bit over a month. now, i am somewhat not improving (still going for that 75 max)
 
Both my sons have done the onehundredpushups.com program.... huge improvement!
 
Hundredpushups.com will sufficiently prepare you. Just be sure to stick with the plan.
 
One more thing. If you wanna max out the pushups on the CFA, try this strategy. Do 55 straight, rest, spread your arms out, do 10 more, rest, 5 more, rest, then stick your elbows out and knock out the last 5. That will give you the 75 max
 
usnajosh said:
One more thing. If you wanna max out the pushups on the CFA, try this strategy. Do 55 straight, rest, spread your arms out, do 10 more, rest, 5 more, rest, then stick your elbows out and knock out the last 5. That will give you the 75 max
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This is one of the best ways to beat the test.

You dont need to use his exact numbers however, but the concept is the same.

I do normal spacing untill I get tired, then wide spacing, then super wide, then narrow.
 
The hundred push-ups plan works well. When I took the CFA I was able to max the push-ups easily and I did not use any weights in my training. Another way to improve the push-up count is to work out your abdominals as well. Doing this will help pull-ups, basketball throw, push-ups, and shuttle-run. The abs are used in everything. Good luck on improving, it will get easier as time goes on, then you just try more advanced push-ups.
 
For those taking the CFA, please note that once you hit the "max," there is NO benefit to doing more. It will only tire you out for future events and will NOT get you a higher score. So, look at the max (based on your gender and posted on the usna site) and, once you hit that number, stop. Your facilitator should make sure you stop but, if he or she doesn't, make sure you do.
 
Crossfit, stew Smith, sealfit.com

Google these. Great places to start. Fact is, your amount of push ups just shows a general lack of overall fitness. Check these out, read the articles and find what's best suited for your goals. At your level, I recommend stew Smith. Navy moms, not the best ones to ask for fitness advice.
 
usnajosh said:
One more thing. If you wanna max out the pushups on the CFA, try this strategy. Do 55 straight, rest, spread your arms out, do 10 more, rest, 5 more, rest, then stick your elbows out and knock out the last 5. That will give you the 75 max
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great idea
 
Mademu...don't sell us Navy moms short. This one happens to be a personal trainer! :wink: Besides, many of our sons and daughters passed the CFA and are attending USNA as we speak. Also, there are a lot more than Navy moms on this site.

But, I agree that there are many excellent sites to check out that will help with your fitness level in general, including your push ups. Also agree with the poster that suggested strengthening your abs and would go farther to say work on your entire core body strength. You don't need a gym to make great scores on the CFA!

Good luck and let us know how you do!!
 
push up push workout

I followed Stew Smith's 10 day push up push workout and increased my push ups from 70 up to 95.

http://www.military.com/military-fitness/workouts/try-pushup-push-workout

You basically take your maximum number of push ups, example 30. Then for 10 days straight you take your max and multiply it by 4 and that's that number of push ups you will do daily. So if your max is 30, you'll be doing 120 a day. Then you will take a 3 day rest period and see how much you've improved.

I started this two weeks prior to attending NASS this past summer and I ended up maxing the CFA push ups and did 95 push ups for the PRT the following day.

It's also helpful if you mix in other exercises in such as pull ups and dips.

Hope this helps. Enjoy and best of luck with the CFA!
 
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