The Ultimate

PUSH-UP APFT Improvement Guide:

How to Max Out Your Push-Up Score

GuardYourHealth.com

CONTENTS

Chapter 1 | Know What Score You Need and Set Goals . . . . . . . . . . . . . . 1

APFT Push-Up Requirements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

Set a Personal Goal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

Chapter 2 | Tips for Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

Perfect Your Form . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

APFT Recipe for Success . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Chapter 3 | Optimize Your Upper Body Routine . . . . . . . . . . . . . . . . . . . . . 7

Go Beyond the Push-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Map Out a Schedule . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

Stretch it Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Chapter 4 | Ways to Prepare for the APFT: Before, During, After . . . . 10

Tips for Test Day . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10

What’s Next? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

DISCLAIMER: Preparation for the Army Physical Fitness Test (APFT) can be strenuous. You should consult a trained medical professional before you begin any strenuous exercise program, before making any changes in your diet and/or physical activity levels, and before adopting any of the information contained in this guide. This is especially true if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other medical conditions. If you feel faint or dizzy at any time while performing physical training, stop immediately and seek medical evaluation. The United States Government and any service member, civilian, or contractor employed by the United States Government disclaims any liability, personal or professional, resulting from the misapplication of any training procedure, technique, or guidance described in this guide. This guide is for informational purposes only, and does not constitute medical advice or guidance. It is also not meant to replace guidance provided by your physician or a trained medical professional or fitness instructor.

WEBLINK DISCLAIMER: The appearance of hyperlinks to external sites does not constitute endorsement by the Department of the U.S. Army of the linked website or the information, products, or services contained therein. For other than authorized activities, such as military exchanges and Morale, Welfare, and Recreation sites, the Department of the U.S. Army does not exercise any editorial control over the information you may find at these locations. This guide provides such links consistent with the stated purpose of this Defense Department website.

Chapter 1 | Know What Score You Need and Set Goals

APFT PUSH-UP REQUIREMENTS The following chart shows the minimum requirements to pass the APFT push-up

event based on age and gender. The chart represents the number of push-ups

Soldiers need to complete in two minutes to score 60 points (the minimum score

to pass), as well as what’s required to get a max score of 100.

AGE GROUP GENDER

MINIMUM NUMBER of Push-Ups to Pass

MAXIMUM NUMBER of Push-Ups to Score 100

17–21 Years of Age

Male 42 71

Female 19 42

22–26Years of Age

Male 40 75

Female 17 46

27–31Years of Age

Male 39 77

Female 17 50

32–36Years of Age

Male 36 75

Female 15 45

37–41Years of Age

Male 34 73

Female 13 40

**For a complete list of scores for all age groups, visit: http://www.military.com/military-fitness/army-fitness-requirements/army-physical-fitness-test-score-chart. Note: the gray boxes represent the minimum score (50) needed to pass Basic Combat Training.

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SET A PERSONAL GOAL

In order to stay motivated and perform well on test day,

start by setting a personal goal. This goal will help you

select a training schedule that works for you.

When setting your goal, make sure it’s realistic (you can

use your age and gender as a guide) and means something

to you. Aim for more than just the minimum to avoid

putting yourself at risk for failing the test if you happen to

be sick, injured, or “off” on APFT day.

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WHEN YOU’RE SETTING YOUR GOALS,MAKE THEM SMART.

Specific:What do you want to achieve? Don’t be vague.

` Example: Improve by adding 10 push-ups to your previous score.

Measurable:Establish how you will measure your success.

` Example: The number of push-ups you add to your score.

Attainable:Do you have everything you need to achieve your goal?

` Example: Time to dedicate to PT, workout clothes, proper training schedule, etc.

Realistic:Make sure your goal is possible.

` Example: If you have been scoring between 60-65, aim for something within 5-10 points higher.

Time-bound:Give yourself a deadline!

` Example: Hold yourself accountable with a deadline to achieve your goal that is before your next APFT test date.

Check out these tips (http://www.guardyourhealth.com/health-topics/fitness/setting-fitness-goals//) for more information on how to set and reach your goals.

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Chapter 2 | Tips for Training

PERFECT YOUR FORMGood form is key when training for the APFT. Without proper form, you run the

risk of injuring yourself, or even disqualification if your form is not within regulation.

Watch this Soldier demonstrate the proper way to do a push-up

(https://www.youtube.com/watch?v=ycEpfu0hVaY).

A proper push-up should engage your upper body, core, and legs. When completing the push-up event, your back should not sag and your hips and neck should stay in line with your shoulders. If you feel your neck straining when practicing your push-ups, drop to your knees until your form improves.

PERFECT YOUR FORM WITH THE FOLLOWING TIPS:

1Place your hands on the ground, with your feet together or less than 12 inches apart. Your body should form a straight line from your shoulders to your ankles.

2Bend at your elbows, lowering your body as close to the ground as possible until your upper arms are parallel to the ground.

3Push back up to your starting position. Your arms must extend completely on your way up.

4You may bend your knees, but if your legs support most of your body weight by touching the ground, your test will be terminated.

Perfect 300 TipPoor form is the easiest way to hurt yourself, especially when lifting weights. Follow these tips to avoid injury:

• Ask a friend to spot you

• Always make sure your muscles are warmed up

• Increase your weight slowly

• Don’t work the same body part two days in a row

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ANATOMY OF A PERFECT PUSH-UP:

BackKeep your back flat and parallel to the ground .

FeetFeet should remain close to one another; staying on your toes .

CoreKeep core engaged to strengthen your body and keep your back straight and in line .

HandsHands should be shoulder-width apart, even with your shoulders to avoid being too high or low .

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APFT RECIPE FOR SUCCESSWhen starting a new training plan, follow these tips to ensure success and help avoid injury.

START SMALL

One of the most common causes of injury is doing too much, too fast. Increase the intensity of your workouts gradually and work on building your strength over time.

REST, RECOVER, REPEAT

Rest days are key. Activiti

es like strength

training cause tiny tears in

your muscles.

Resting in between workouts

gives your muscles

a chance to recover and ge

t stronger.

If you don’t give your musc

les

enough time to recover, you

run

the risk of injury or overe

xertion.

PRACTICE MAKES PERFECTPractice in the same conditions you’ll be tested in. When you take the APFT, you may not have a mat or smooth surface to test on. Practice doing push-ups outside on grass, concrete, or even rocky ground.

HYDRATE, HYDRATE,

HYDRATEHydration is c

ritical for performance

and recovery. Calculate how

much

you should be drinking with

this

hydration calculator

(http://www.guardyourhealth.c

om/

health-tools/hydration-calcula

tor/).

Reminder: You should never make drastic changes in your workouts or diet without first consulting a trained health or medical professional.

Chapter 3 | Optimize Your Upper Body Routine

GO BEYOND THE PUSH-UPMaxing out your push-up score takes more than just practicing push-ups;

it requires strengthening your upper body as a whole. Your upper body includes

your chest, shoulders, arms, core, back, and neck.

There are many ways to build a strong upper body, from lifting weights to doing exercises with just your body weight. Whatever you choose to do, make sure to include variety. Doing the same exercise over and over again will leave that muscle group feeling overworked and keep you from getting the results you want. Use the Guard Your Health Drill Deck (http://www.guardyourhealth.com/drilldeck/) on your mobile device to boost your upper body strength. You can select a focus area, level of intensity, and amount of time you would like to work out.

Perfect 300 TipNeed a quick upper body routine? Try this one:

• 60-second knee-to-elbow planks

• 60-second shoulder taps

• 60-second chair dips

• 60-second diamond push-ups

• 60-second inchworms

• Repeat 3x

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MAP OUT A SCHEDULE Getting the score you want requires proper planning. Create a schedule to keep you motivated and focused on your end goal. Here are some tips to help you

design a schedule and make upper body workouts part of your regular routine.

WRITE IT DOWN Writing down your goals makes you more likely to achieve them. Keep yourself accountable by hanging your schedule somewhere that will remind you of it every day.

TIME IT RIGHT Set aside 30 minutes, five days a week for exercise. Perform muscle-strengthening activities, such as bench press and push press, at least two to three times a week.

MAKE IT A PRIORITY Find ways to squeeze activity into your daily routine. Set your alarm 30 minutes earlier than usual to get in a quick morning workout, stay active during your lunch break, or do a “stop, drop, and push-up” set during commercial breaks.

CHALLENGE YOURSELFCreate a challenge for yourself, either alone or with a battle buddy. Cross off the days and track your progress as you go along. Get started with our 30-day #WarriorReady Challenge (http://www.guardyour health.com/warrior-workout-challenge/).

Perfect 300 TipNot feeling very motivated today? Just put on your workout clothes. Sometimes getting suited up is half the battle.

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STRETCH IT OUTStretching before and after your workouts increases

flexibility and range of motion, and helps your muscles

recover faster. There are two main types of stretches—

dynamic and static.

Dynamic StretchingBest used to warm up muscles before a workout; involves moving while stretching .

Example: Arm circles .

Static StretchingBest used after a workout to relax the muscles; involves holding one stretch for more than 10 seconds .

Example: Triceps stretch .

Dynamic stretching helps prepare the body for exercise by increasing your heart rate and getting your muscles ready to work . When it comes to stretching before you work out, do dynamic stretches, like jumping jacks or arm circles .

Static stretches involve holding a muscle or joint in a certain position for 30-60 seconds . This type of stretching helps relax the body

part and can increase flexibility . When doing static stretches, listen to your body . Don’t push the stretch to a point where it becomes painful .

Use this cheat sheet to determine the right stretches for better performance (http://guardyourhealth .tumblr .com/post/114663286943/pt-cheat-sheet-the-right-stretches-for-better) .

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Chapter 4 | Ways to Prepare for the APFT: Before, During, After

TIPS FOR TEST DAYTest day can be nerve-wracking, but don’t let your anxiety get in the way of all your

hard work. Ease your pre-test anxiety by getting a good night’s sleep and eating

the right foods the day before and the day of your test.

For examples of what and when to eat before your next APFT, check out this helpful guide (http://www.guardyourhealth.com/health-topics/nutrition/eating-for-apft/).

Also, be sure to check out Guard Your Health’s (GYH) Ultimate APFT Week-Of Prep Guide (http://www.guardyourhealth.com/wp-content/uploads/2015/03/soldier-guides-apft-week-prep.pdf) for tips and tricks on how to eat, sleep, and prepare during the final week before your APFT.

Prep TipStill looking for more APFT resources? Check out Guard Your Health’s 30-, 60-, and 90-day guides (http://www.guardyourhealth.com/apft-max/) to help you crush the APFT, no matter your fitness level!

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WHAT’S NEXT?The APFT isn’t the end, it’s just the beginning. Review your results to understand

how well you performed and in what areas you can improve. Develop goals you’d

like to set for your next APFT and commit to maintaining your healthy habits and

fitness all year round.

Remember, to pass the APFT push-up test, you need to build a strong upper body.

The sooner you begin training, the better you’ll feel on test day. Set personal goals,

stick to your schedule, stay hydrated, and get enough rest. For more go-to APFT

resources, visit GYH’s resources page (http://www.guardyourhealth.com/apft-

max/).

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