Push-up tips

[armypanda_]

Does anyone have advice on how to improve push up numbers for the CFA? I have just been doing a ton of reps every day but I’m not feeling much improvement.

 

[Anonymous121]

Are you doing pyramid exercises? 1-2-3-4-5-4-3-2-1 type? Changing up your form? Diamond push-ups, wide arm pushups, incline, decline... weighted...

 

[cb7893]

Definitely mix them up:

The Complete Guide to Every Single Kind of Push-Up

It's the world's most convenient workout. And the possibilities are endless.

www.outsideonline.com

 

[Sealion II]

Go slow on the decline, explode on the up with full extension. People tend to cheat on full extension up and down.

 

[AN21]

I've found that controlling my movements and really focusing on my form has been especially helpful. Keep your body stiff, and keep a constant rhythm as best you can. Don't try to rush the extension - that's usually when people end up short-changing themselves because their arms aren't fully extended in a front-leaning rest position.

Doing multiple sets of your max. each day is a good strategy, as is doing pyramid sets. I also improved my push-up count and my stamina by using a deck of cards. I'd take about half the deck, flip a card and whatever the number was, I'd do an equal number of push-ups. Take 45 seconds to 1 minute in between, then flip another. Good luck!

 

[Usnavy2019]

I didn't see a big boost until I started weightlifting. Lifting chest, shoulders, triceps, and core will give you a boost! Bench press works pretty much all of those.

 

[palmettoag]

I've done 2 workout plans in the past that have helped improve my push-up count. I was able to max out the pushups on a mock PFT for the TAMU Corps of Cadets the other day, (74 in 2 min), which I believe is near the max for the CFA for the SA's

1) "The Navy SEALs Workout" on youtube
Dips x 12
1 min pause
Dips x 10 and hold 15 seconds
1 min pause
Dips (faster) x 15 and hold 1 min
1 min pause
Regular push-up (slow) x 10
shake it out
Regular push-up (faster) x 10
shake it out
Tricep push-up (slow) x 7
shake it out
Tricep push-up x 10
shake it out
Regular push-up x 10
shake it out
Tricep push-up (faster) x 7 hold for last two
shake it out
Wide grip push-up x 10
shake it out
Regular push-up x 10
shake it out
Tricep push-up x 10
shake it out
Dive bomber push-up x 7
shake it out

2) The Ray Lewis Deck of Cards workout or "The Prison Workout"

This one is tough and for a person that is more advanced in push-ups.

Go through a deck of 52 cards with 10-60s between each card

Face Cards: x amount of pushups per card (ex. draw a 7, do 7 pushups)
Jacks: 10 pushups
Queens: 15 pushups
Kings: 20 pushups
Aces: 25 pushups
Jokers(optional): 50 pushups


This workout burns BAD, make sure to stretch before and after this one, but it gets easier the more times you do it.



Also, I have a good chest and shoulders weights workout too that supplements the push-ups and made me a lot stronger. It has a lot of bench, incline bench, flys, shoulder press, rope pull downs, and etc.


Take the advice the other posters in this thread gave too. There was some good info in those posts. And make sure your form is good too.