Do More Push-Ups With Staff Sergeant Ken Weichert

Are you Army Strong? One quick way to find out is by doing your maximum number of Push-Ups. To pass the Army Physical Fitness Test, 17- to 21-year-old males must complete at least 42 Push-Ups. To reach the maximum number of points, they must rep 71. Females in the same age bracket can pass with 19 Push-Ups and score max points with 42.

If you’re not yet up to the Army’s standards, don’t get discouraged. Do more Push-Ups, guaranteed, with two Push-Up improvement plans from Army Master Fitness Trainer, Staff Sergeant Ken Weichert.

Grip Variation Push-Up Improvement Plan

• Do Close-Grip Push-Ups until failure
• Rise up to rest position and spread arms to shoulder-width
• Do Shoulder-Width Push-Ups with elbows drawn close to body until failure
• Return to rest position, spread arms even further apart and do Wide-Grip Push-Ups until failure
• Return to rest position, spread legs and bring hands to shoulder-width
• Do Shoulder Push-Ups in an upside-down V until failure
• Complete 30-45 seconds of Crunches
• Complete set twice more, reaching muscle failure each time

Resistance Push-Up Improvement Plan

• Take length of rubber tubing in right hand, stretch it behind shoulder blades and hold other end in left hand
• Do Push-Ups holding rubber tubing until failure
• Release rubber tubing and do Shoulder-Width Push-Ups until failure
• Go to knees, cross legs in the air and do Push-Ups until failure
• Complete 30-45 seconds of Crunches
• Complete set once more

Through every set, remember to keep your eyes forward and back straight as you breathe in through your nose and out through your mouth. Rest every other day. You'll be able to do more Push-Ups in a matter of weeks.