Push-Ups
Push-ups are the second exercise used in measuring your fitness level. They develop the pectoral muscles and triceps.
Before beginning this exercise, know the exact technique required for testing. It is very important to practice the technique required.
Set a daily goal of completing 120% of your required number. This will strengthen you and ensure positive results on test day.
Begin by stretching and warming up. Lie prone on the ground with hands placed shoulder width apart. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat. Complete the required amount of push-ups plus 20 % or until muscle failure. Allow 1 minute rest and continue until complete.
Things to know:
Take you time and do the exercise slowly. This will increase your strength and form.
Be sure to breathe. Inhale as you lower your body and exhale as you raise your body. Do not hold your breathe at any time. Relaxing will make the exercise much easier.
Tricep push-ups are a different version from the regular form. Many military prefer this form for a pft. It may seem harder in the beginning but will be much quicker and less tiring with practice. This form works the back of the arms. Begin in the prone position, placing your arms directly by your side. Keep your arms directly underneath your shoulders. Track your elbows right by the side of your ribs and press up. It's important to keep your shoulders down and back. This version will increase you speed and reduce shoulder fatigue.
