If you’re looking to improve your push up score on the APFT, you are in the right place. Today, I want to share five tips to improve your push ups on the APFT. Let’s get started.
# 1 Vary Your Body Position
One of the easiest things you can do to do more push ups is to vary your body positions. Use benches and objects to help alter your body position. For instance, put your feet on a bench, elevated above your body while you do push ups. Another simple option is to raise one leg in the air while you do push ups. This helps work different muscle groups and gives you the added variety you need to confuse your muscles.
# 2 Do Pyramids
Pyramids are a great workout. You can start with a certain number and work your way up and then back down. You can rest in between each set of push ups. For instance, you can start with 10 push ups and then do 11, then 12, and work your way up to 20 push ups. Once you get to 20, you work your way back down, doing 19, then 18, all the way back to 10. The best thing about pyramids is that you can do a lot of push ups in a short amount of time.
# 3 Lift Weights
It’s a proven fact that lifting weights will make you stronger and help you do more push ups. Don’t forget to do chest, back, arm and shoulder exercises. I recommend you lift weights twice a week. Whenever I lift weights on a regular basis, I can normally do an extra 10-15 push ups on the APFT.
# 4 Use Resistance
Resistance is another great way to improve your push up score on the APFT. When you do push ups, go slow. Hold yourself in the down positions for a few seconds. When you go back to the up position, go slow and hold it again. Consider using a buddy, or another form of resistance. I’ve found that 10 resistance push ups tire me out more than 40 regular push ups.
# 5 Vary Your Hand Position
Another simple thing you can do is vary your hand position. When you do push ups, do some wide arm, diamond and closed handed push ups too. This works different muscle groups and makes you stronger.
At the end of the day, the best way to do more push ups is to practice doing push ups on a regular basis and to incorporate variety into your training. You can do that by following the advice mentioned in this article. What are your thoughts?
If you have any added tips for doing better on the push up portion of your APFT, please share them below. If you have any questions, you can ask them here too. We will do our best to provide an answer. Thank you.