Want to challenge yourself with a new Push-Up plan for 2012? Whether you’re trying to add upper-body strength for your spring sport or you want to do more Push-Ups in the Army Physical Fitness Test, use this plan from Captain Brandon Godsey of the Ohio National Guard for guaranteed results.
Plyo Push-Ups provide the perfect jumpstart for your workout. If you’re trying to add pop to your swing or bench more weight, Plyo Push-Ups will help you develop the fast-twitch muscle fibers needed to get the job done.
- Assume Push-Up position
- Explosively push upper body off ground as high as possible
- Land with elbows slightly bent
- Allow chest to come about an inch from ground before exploding up again
Sets/Reps: 3x max with two or three minutes rest
Close-Grip Push-Ups target the tricep and chest muscles, which are underworked by traditional Push-Ups. Perform Close-Grip Push-Ups for a well-rounded upper-body workout.
- Assume Push-Up position, placing hands six to 12 inches apart
- Keeping elbows close to sides, perform Push-Up
- Touch chest to ground
Ready to see your Push-Up capacity take off? Wrap up your workout with a Push-Up Ladder to failure. For an even greater challenge, incorporate Plyo or Close-Grip Push-Ups into your Push-Up Ladder.
To perform the Push-Up Ladder, start with five Push-Ups and five seconds of rest. Next, perform 10 Push-Ups with 10 seconds of rest. Continue adding five Push-Ups and five seconds of rest with each set until fatigued.
Sets/Reps: 1x max
Make these three exercises part of your upper-body workout three times per week, and you’ll start seeing results in no time. Want to find out how you stack up against the Army’s standards? Take the Army Physical Fitness Push-Up Test,outlined in the video below, and try to beat the maximum score of 71 Push-Ups for men and 42 for women in two minutes.