Sergeant Challenge
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Sergeant Challenge
How To Do More Push-Ups
The 100 push-up challenge caught my eye recently, and after taking a look at the challenge, I decided to write about it. This program is great, especially for military folks, since push-ups are a part of most of the Armed Forces physical fitness tests.
The 100 Push-Ups Challenge outlines a very comprehensive program for students of any level to follow in their quest to hit the deck and knock out a hundred. I'd just like to share some methods that have also worked for me in upping my push-up numbers.
First off, body position in the push-up is critical...especially for military folks taking their physical fitness tests. When viewed from the side, the body should form a generally straight line. The body should raise and lower as a unit...no worming. This is true no matter what type of push-up you are doing, regular, assisted, wall...whatever. Be ensuring you raise and lower your body as a unit, you will prevent unnecessary strain on your shoulders, elbows, and back. A little trick I discovered that has helped my shoulders immensely, and has allowed me to complete 100 consecutive push-ups, is to “screw” my hands into the ground. To do this, assume a good push-up position, and before you lower yourself, try to twist the ground with your hands...clockwise with your right, counter-clockwise with your left. Your body weight will prevent your hands from actually turning...that's the point. This pressure will lock your shoulders in place, and will shift your elbows slightly back. Your eyes should be focused about 5-7 feet in front of you, not straight down. This will open your chest slightly, and will also help prevent strain on your shoulders. While maintaining this position, lower your body as a unit until your upper arms are parallel to the ground, then press up from the chest...not the elbows. This takes some practice, but once you get it, you'll start using your (relatively) massive pectoral muscles instead of your triceps, which are comparatively small.
Rhythm is key in push-ups. This is not a power lifting event, so there is no reason to pause at the bottom, or to stop and rest at the top...unless you need to. Otherwise, just keep going. You should not be flopping around, but you should use your body's natural elasticity to “bounce” out of the bottom position. I've found that as long as I keep my shoulders screwed in, I can do this without hurting myself. As you begin to tire, and you approach your maximum, you will need to pay special attention to your technique. At this point, keeping your shoulders screwed in is key, as is keeping your glutes flexed, your head up, and your abs tight. You should inhale on the way down, hold your breath half-way up, begin exhaling slightly from ½ – ¾ of the way up, then exhale forcefully. NOTE: ONLY DO THIS ON YOUR LAST FEW REPS...the rest of the time, maintain your normal breathing pattern. I've found down-and-in/up-and-out to work quite well for me.
Other workouts:
- Ladders: Ladders are very similar to pyramids, but instead of going up, then coming back down, you will go up...then start another set from the bottom. For example: 5, 10, 15, 20...5, 10, 15, 20...so on and so forth. Just those two sets equals 100 push-ups!
- Delayed Push-up Program (DPP): This was a favorite of Drill Sergeants when I first came into the Army. This worked on the principle of a credit card. When a Private really screwed something up...they were placed on the DPP. They would be assigned say, 1000 push-ups. Since it is not realistic to expect the Private to knock out 1000 consecutive push-ups, the Drill Sergeants would make the Private do sets of 10-20 throughout the day, all day, until he paid off his grand! I have used this method as well, with great success. Test yourself on Monday of week one and note your number. Start with 10 or so on Tuesday, and do 10 every hour for 10 hours. When you can make all 100, start doing 11 every hour. Do this for three weeks. In week four, cut your numbers by 50%, then do a test on Monday of week five. Take it easy the rest of week five. After a few cycles of this, you should notice significant improvements in your numbers.
- Pull-ups: A couple weeks of pull-up focus will help your push-up performance. You can do any sort of pull-ups you want...palms out, palms in, palms facing each other, towel...whatever you want. Doing pull ups will work the other side of your body, and will add shoulder strength and stability for when you shoot for the century mark! You can work your pull-up sets and reps the same way you choose to work your push-up sets...just tweak the numbers a little bit and you're set!
That's about it for now. There are definitely more options out there in terms of set/rep schemes, but this should be enough to get you started on improving your maximum push-up numbers.
About the Author
Thomas Fieber is a former competitive decathlete, and is currently serving on active duty in the U.S. Army. Thomas has been involved in athletics his entire life, and has trained Soldiers of all backgrounds and fitness levels on proper running technique, speed improvement, and the benefits of working with kettlebells.
Visit http://www.totalarmyfitness.com/ for more tips and information to maximize your potential and smoke your next event.
Any ideas to give the cadets a challenge on field day?
im athletics officer (and staff sergeant) and since youre experienced i would like to know what kind of challenges i can give to the cadets in the AFJROTC.
well...if you feild days are the same as ours (im in NJROTC) there are a few things that you can do that will not only be fun for your to watch them do but will challenge them!! I was in charge of PT in my class my 10th and 11th grade year here were some of my favs!!--8 count body builders the go like this, u start standing up ( count 1), go into a squat(2), jump into pushup postition(3), jump into a postion so that you legs are in a V(4), move them back together(5), go down(6), push up(7), stand back up(8), --if you have bleachers you can have them run up and down them. Mountain Climbers are good too!! What ever you decide to have them do just make sure u can do them too!!
staff sergeant challenge Crowley High School