If you are not on a program, you can try to add this with one of the free running programs to help your PFT running. Regular push-ups distribute your body weight proportionately between your chest, shoulders and triceps, whereas the wide push-ups will work the chest more, and the triceps or close push-ups will work the triceps and shoulders more. The only difference in these three push-ups is the hand placement. There are three main types of push-ups you can do to break up the monotony: "regular," "wide" and triceps pushups. I would not recommend this workout more than once every six months, since it rather challenges on the same muscle groups repeatedly. Then on day 14, give yourself the push-up test (one or two minutes, depending on your physical fitness test). Then take three days off and do no upper-body pushing exercises that work the chest, triceps and shoulders. If your maximum is above 75, do 300 a day. If your maximum is under 50 push-ups, do 200 a day. This can be little sets of 10 done every half-hour or 50 push-ups done four times throughout the day. On Even Daysĭo 200 push-ups throughout the day. This is a supplemental 200 push-ups using maximum repetition sets (4 x 50, 8 x 25. You still can do upper-body workouts on these days if you are already on a program. On Odd Daysĭo 200 push-ups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises. Below is the program that has helped people go from 50 push-ups to 80 push-ups in two weeks.
The program is a 10-day plan that requires push-ups daily, but it still has some sound physiological rules that incorporate "some" rest but not much. So I started experimenting mostly with younger people from 18-30 years of age with similar goals of increasing their push-up scores on the PFT. Throughout the years of experiencing military training either as a student or instructor, I noticed people were typically stronger in push-ups by the end of training. But boot camp in every branch has used push-ups as a daily exercise, either in organized PT or punishment for not conforming to regulations. Some workouts even give up to 72 hours of rest before repeating the same exercises.
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