How to do Push ups to pass the military PT test

[BodyRocker9]

u can move your hands as long as they dont come off the ground during the test. do some inner chest then outer chest

[yuki1527]

I am a woman and I am slightly overweight. I'm 17 and I wanna join the national guard before college. How can I get my self to a level where I can complete basic?

[johnnycheeks84]

@yuki1527 start with 20 sit ups hands behind your head and some one holding your feet and never let your hands come apart. then 20 push ups using a tennis ball or something close to that size place it on the floor parallel to to your chest start from push up position come down till your chest touches the ball then push up. keep back straight at all times and look up at the wall it helps run a mile every other day. for a week and increase by a half mile till you can run 2 miles under 17 minutes.

[johnnycheeks84]

@yuki1527 always alternate the days you run and do push ups and sit ups. and after each week increase push up and sit ups by 5 or 10 standard for female pu, and su are 20 push up and 53 sit ups and 18:54 2 mile which is 180 points wich is passing remember the army has a new pt test so it might be a little different, but this should be a good starting point.

[aaronmp2003]

@yuki1527 Johnny gave you some great advicie, Yuki. In general, exercise regularly doing the specific activities that the Air National Guard will require you to do, and make sure you are eating properly for weight loss. Check me or my wife out on Facebook if you'd like more details about fitness & weight loss. I am at aaronpotts1 and she is at shannapotts.Also, are you already working with an Air Guard recruiter?

[MillerMachinima]

@yuki1527 I recently lost 35 pounds and i found that cardio workouts are the best for weight loss. just run until your legs give out for about a week and after a few days you will notice a huge change in how easy it is to do all of the exercises. and in a week or 2 you should start to see fat dissapearing. keep in mind this is only if you dont eat too much, the best time to eat is right after a workout because your metabolism is sped up right after you work out

[BrendanRoganArts]

Thanks for the info.

[burtontoker]

thanks a lot for this.

[angeldariel12]

How many push ups I need to make to pass army physical test? I plan to join to the army and I need to practice, soon possible! Thks!

[aaronmp2003]

@angeldariel12 It depends on your age and your gender. There is a minimum amount that males and females need, and the number depends on your age. Look up "Army PT Test chart" at Google and you'll find a chart with the details.

[angeldariel12]

@aaronmp2003 Thank's u help me a lot!

[swing133]

im like 100 pounds and really skinny can anyone tell me how to get my weight up so i can pass basic training?

[aaronmp2003]

@swing133 Lots of resistance (weight) training, and tons of high-quality protein. Crank up your caloric intake, exercise intensely on a regular basis, and drink tons of water to keep your system flushed out from the extra protein intake. If you have a few months, I would certainly recommend P90X. Check it out at FitnessDestinations(dot)com. I've done a bunch of videos about it.

[swing133]

@aaronmp2003 thanks i have a whole year until i go to basic training.

[aaronmp2003]

@swing133 Awesome - you've got plenty of time to bulk up and be ready to rock basic training when you get there!!

[swing133]

@aaronmp2003 can you list me some food that could help me please ?

[aaronmp2003]

@swing133 For protein, I use Muscle Milk as well as casein protein, I eat lots of beef jerky, fish, and chicken. All high-protein, low-carb sources of quality calories.

[SAOAFR]

@swing133 exercise and eating right!!!. i'm taking it that you're a guy right? read and heed*

start off with doing resistance training 3 days a week (bench press, bicep curl, lat pull down, etc.) this isn't for military fitness but to pack on muscle mass that you will mold into endurance muscles by doing (pushups, pullups,etc.) YOU ARE GOING TO BE SORE. and for another 3 days of the week Run and do core exercises. if you can't run a mile non-stop start off doing 30:60's or 30:90's

[LastXdeth]

I know how to a proper form push ups. I just need to know how I can improve from 44 to 80 push ups!

[aaronmp2003]

@LastXdeth Other than just continuing to work at it on a regular basis, I would also recommend doing some cross-training. Do different types of push ups, do them at different angles, and do them at different speeds in order to build up muscular endurance as well as explosive strength. Go to fitnessdestinations(dot)com and search for "push up workout" at the site. There is a ton of info there on getting the most out of push ups.

[aaronmp2003]

@LastXdeth Practice, consistency, and proper nutrition to grow the muscles involved in doing push ups on a regular basis. Vary the type of routines that you do, but focus on push ups specifically, not just chest/shoulder/tricep exercises in general.

[BrendanRoganArts]

@LastXdeth Push-ups EVERY DAY, the same amount. Push yourself to get 5-10 more than you normally do, the increase that amount by 10 the next week, and 10 more the next. It's won't be easy. I used to be able to do around 60-70, but then I stopped doing them. So remember to keep doing push-ups once you reach your goal or your muscles will atrophy.

[michelle13579123]

I used to be able to do 1-60 when I was in 5th grade. Now my upper body is really havey and I can barely do 30.

[aaronmp2003]

@michelle13579123 Michelle - I hate to coin a phrase, but practice makes perfect! No matter where you are now, if you get started, you will get better - I promise! Consistency is key, though - you have to work at it regularly, at least a few times each week.

[Unsub15]

1:20 he said twosie...

[triggernickelback14]

Would you be allowed to do them on your knuckles? I have wrist pain when I do them on my right palm. I can do them awesome though when I have the hand in a fist.

[aaronmp2003]

@triggernickelback14 I'm not sure about that one, to be honest. I know it is easier to do push up movements without the strain on the wrists, but I don't know if any given PT test administrator would allow you to not have your palms on the ground.

[jimmayykinney]

marine corps does pull ups not push ups

[EndOfMichiko]

You won't believe the amount of people that mess up a simple push up. Good call posting this, brother.

[tastethebeast12]

why does this guy sound like hes pissed at us

[StreetCoasterz]

@capajc 42 but it's timed in two minutes

[Kevn3000]

@StreetCoasterz air force is 1 min

[pinoyalternative89]

can you do sit ups, cuz I'm not really sure which one counts

[Soldier1287]

You got Insanity? I got it too. As well as P90X, P90X+, and Insanity Asylum.

Crazy stuff man

[stevelau1933]

I try to make sure my chin almost touches the ground each time down, letting gravity pull me down and using both triceps/ chest muscles, I am pretty familiar with the amount of force I need to exert to get all the way up. So far with good form, I've gotten up to 107 in 2 minutes, and hope to eventually get 120, but gains are getting harder and harder now as the lactic acid just keeps building up. Once I can break 120, I might put up a video on it.

[aaronmp2003]

Capajc - It depends on the branch that you are in, your age, and whether you are male or female. Search Google for "Army PT Test" "Marines PT Test" "Air Force PT Test" or "Navy PT Test" and you'll find the charts for each branch.

[capajc]

how much push ups is needed to pass the PT test ?

[aaronmp2003]

The bigger the range of motion you use, the more you'll get out of it - that's for sure. Also, when it comes to passing the PT test, you only have to break that 90-degree plane on the way down, so if you can go deeper than that during training, you'll definitely do well on the test.

[MinisterAilingTongue]

I try to go within an inch of the ground. That's how I take advantage of my really weak shoulders.

[aaronmp2003]

Do it, motodragon! Being a part of the U.S. military is a great experience, and there are a ton of awesome benefits. Personally, I like the Air Force culture more than the Army (I've been in both), but both of them have their benefits and are great branches to be a part of!

[motodragon89]

thanks, next year I'm going to join the army :)

[aaronmp2003]

It is an awesome program, Ldslady, and definitely helped with muscular endurance for push ups and ab exercises, and SERIOUSLY helped me build up my cardiovascular endurance. Last time I did Insanity I took my Air Force PT test not long afterward, and I missed maxing out the run by ONE second, and I was 40 years old at the time!

[ldslady84]

Thank you for posting this. Love that you have the Insanity workout poster on your wall. I have it to. Hoping I could improve on my push-ups and sit ups, shoot well on everything.

[aaronmp2003]

Each branch has their own "official" standards for the width of the hands and the feet, but as a general rule, shoulder width apart plus or minus a few inches is fine. I've taken and/or monitored many, many PT tests, and I've never seen anyone dinged because their hands were too far apart or too close together.

[flyhi4ever]

can our arms be more close together??

[CTcCaster]

Thank you Now I can do parkour thank you alot :D

[freedomfighter13103]

my recruiter (usmc) has a training program and he said 2 regular push ups equals 1 marine push up :P

[Ashmole3]

Very good instructions.

[kill3rw3b]

Thanks

[aaronmp2003]

Not true, gopk! Practice, practice, practice! My wife Shanna could hardly do push ups at all in the beginning, and now she rocks them out on a regular basis - the NON-supported version, too! You can do it if you practice and get yourself conditioned - trust me. Check out FitnessDestinations (dotcom) for some great blog posts about different ways to do push ups. You'll have to type in the URL - YouTube won't allow links in comments.

[gopkatherine]

Pshh. Im never going to pass this test...

[SADxBOY1]

@gopkatherine never say never i have doubts too about the run, im told if i can run 1 mile in 8 mins i'll pass it, so im working my ass off just to do so running 3 times a week sence febuary, i thought i'd never run 2 miles in less then 17 miins i still cant but im improving slowly :) so just build your self up with 5 sets of 10 push ups each night then 5 sets of 15 next week build your self slowly up to the requirements

[aaronmp2003]

True that, lambusy, and thanks for pointing that out!

[Iambusy3]

Excellent video. I also have the same understanding of what constitutes a legitimate pushup. Most people think that the chest has to touch, but it would put a much different standard on people of different sizes, thin, thick, etc. The 90 degree rule is the fairest way to judge the performance of people of all sizes.

[aaronmp2003]

TACP!! Doesn't get more hardcore than that in the Air Force - Rock ON!

[CardShark1015]

@aaronmp2003 Doesn't get more hardcore? Ever heard of CCT? OR even worse, PJ?

[JRAD7407]

@CardShark1015 haha your right im a combat controller and we go through the same indoctrination(selection) course as PJ so their push ups are pretty much the same

[sneakmyster8]

Thanks i watched this and the crunch video. Now i feel more confident towards the PAST test for TACP!!!