The push-up uses a simple movement pattern. It requires you to bring your chest down to the floor and push back up. This can be done using multiple variations that change the difficulty and contribution of the primary movers. 

As we continue to learn more about the human body, new workout routines and exercises continue to be developed. Despite this, the push-up remains a basic test of muscular strength, technique, and full-body coordination. The benefits of push ups as a versatile bodyweight exercise are well-published throughout the scientific literature. 

The concept of the Military push-up test is simple: perform as many push-ups as you can in two minutes. Your form is graded and the final push-up number is compared to a set of standards. 

In the article below, we discuss how to do more push ups. After reading this guide, you’ll improve your performance in the Military push-up test in no time at all!

6 Push-Up Hacks To Improve Your Test Performance

Focus On Proper Form

Proper exercise form is vital to ensure targeted muscle activation. This allows the primary muscle movers to function as the movement intended. When done correctly, this ensures that beneficial adaptations can take place.

Incorrect form shifts focus away from the primary movers. This reduced function may lower the strength and power-generating capabilities of the large muscle groups. In the push-up test, this would be the chest and shoulders. 

Use the suggested technique cues and expert tips for each of the push-up variations. These are designed to keep focus on the primary movers.

Alongside this, proper form helps to reduce the chances of injury occurring. Weightlifting injuries are common, with 27% of study participants reporting an injury in the past six months.

Incorrect movement patterns can increase stress on certain joints and muscles. This may increase the likelihood of injuries occurring. 

If injuries do happen, this can cause time off training and therefore reduce progress. Weeks or even months may be needed for a suitable rehabilitation period.  

Build Muscular Endurance With Volume Training

The military push-up test requires a certain training volume to be performed over two minutes. This means that you need to perform a required amount of work. To do this, you need the main muscle groups to work over a prolonged period without injury. 

To build this muscular endurance, the main focus should be on training volume. This means that you need to focus on the amount of work performed rather than just the training intensity. When done correctly, this can improve the capacity of the muscles to perform work without fatigue. 

Start by programming adequate training volume for your chosen goals. Increase the volume performed if you can complete the sets and reps with no form deviations. Adjust this where needed based on feedback and progress, using timed tests as a good performance measure. 

Improve Upper Body Strength

The push-up uses the chest, shoulders, and triceps as the primary movers. These muscle groups make up a large proportion of the overall upper body musculature. 

The chest muscles adduct the arms, bringing them closer to the body’s midline during the pushing phase. The shoulders flex, extend, and abduct the arms depending on the specific head. This helps to bring the arms in front of the body and down to the floor. The triceps extend the elbows, helping to press the body up during the second phase of the push-up. 

With this, improving upper body strength can improve function and therefore push-up performance. Program exercises that focus on these key muscle groups. 

Push-day workouts use the chest and shoulders as the primary movers. Tricep isolation exercises improve lockout strength. This is important for the second phase of the push. 

Slowly Incorporate Variations

Different push-up variations can be incorporated depending on your ability level. This allows you to adjust the training intensity accordingly. 

If you struggle with the normal push-up movement, use the incline push-up to reduce muscle activation and difficulty. This helps you to practice the movement pattern using a lower intensity. 

Harder variations such as the one-arm push-up and handstand push-up provide an added challenge. This increases the training intensity by requiring more muscle strength and increased core activation. 

Certain variations can be used to target different muscle groups and training determinants. For example, the diamond push-up can better target the triceps. The clap push-up works on explosive strength and power. 

Practice With Timed Sets

Improving the main physical determinants is one part of performance. This gives you the characteristics needed to perform the volume required. These include strength, muscular endurance, and body coordination. 

However, familiarizing yourself with performance tests helps to improve physical performance. Possessing the physical determinants is useless if you aren’t capable of following the test structure. 

When done often, this gives you a better idea of how your mind and body may react to the challenge. This can help you better prepare for the test ahead which in this case is the military push-up challenge. 

Throughout your training, practice using timed sets and monitor your performance. This gives you a useful reference point to see where you’re at concerning the long-term goal.

Adjust your training if needed. Practice this in different environments to get used to a wide variety of situations. 

Build Core Stability

The core is an important component of physical performance, stabilizing the spine and trunk during movement.

It’s made up of the rectus abdominis, transverse abdominis, obliques, and erector spinae muscles. These function together to provide core stability. 

The core connects the upper body to the lower limbs. This ensures a stable body position when still and during movement. Without the core, you would be unable to stand up or move around. 

When using the upper body, it stabilizes your body position and helps to improve the determinants of power generation. These include body posture, coordination, stability, and balance. 

In the push-up, it helps to keep a straight line from your head to your heels. This prevents your hips from dropping or your upper back from rising. With this, the correct movement patterns can take place. 

Therefore, building core stability may improve push-up movement and performance. Integrate a wide range of core exercises as part of a well-organized push-up program.

Workout Routine To Do More Push Ups

The workout routine below is designed to do more push-ups. It uses different push-up variations that have been programmed to provide an added workout challenge, increasing the exercise intensity. 

The first exercise is a designated warm-up session. This should consist of aerobic exercise and a series of upper-body dynamic stretches. These are designed to improve blood flow, loosen joints, and increase body temperature. 

We start the routine with the close-grip bench press. The closer hand position shifts some focus onto the triceps brachii muscles. The pressing motion still provides a good stimulus for the pectoralis major muscles.

This compound movement works both of the main muscle groups involved in the push-up. We’ve programmed it at the start where your energy levels are still high. 

Next is the traditional push-up exercise. This allows you to practice the normal technique and warm up for the harder variation.

The next exercise is a challenging push-up variation named the grasshopper push-up. It uses the same movement with an added core challenge. 

At the end of the session, the tricep isolation exercise helps to improve tricep strength. This is important for the second phase of the push-up as you extend your elbows.

What Is The Military Push-Up Test?

The Military push-up test is a simple test of muscular strength and fitness. It requires you to perform as many push-ups as possible in two minutes. Earlier tests included obstacle courses and other fitness components before being simplified in 1980 to include push-ups, sit-ups, and running.

During the test, participants are instructed to get set before beginning. Specific technique guidelines are provided that need to be stuck to. You’re instructed to restart if the first 10 repetitions are performed incorrectly.

You’re not allowed to restart after the first 10 repetitions are performed. Any incorrectly performed push-ups will not be counted.

Your final push-up score is then compared to a set of standards. These are organized based on your age and gender. To pass the test, you need a score of at least 50 points.

If you’re unable to get a score of 50 in each of the events, you’ll need to continue basic training. You should be able to complete each test with relative ease by the end of the training period.

Each of the three tests is performed in a specific order. The test starts with push-ups followed by sit-ups then the 2-mile run to end. Once you pass, you’ll be assigned to your unit. 

Common Training Mistakes To Avoid

Consider these common training mistakes when trying to get better at push-ups. Each of these takes away from the training focus. They may also increase the time needed to see meaningful progress. 

• Not Using Progressive Overload — This refers to the intentional manipulation of the main training variables. Focus on changing exercise intensity and volume to see improvements. This allows the body’s adaptive responses to take place. 
• Not Taking Enough Rest — Taking enough rest is crucial to allow the body to recover and replenish its energy stores. Use the suggested rest periods above according to the exercise intensity and volume. Ensure at least 48 hours between training sessions. 
• Forgetting To Warm-Up — Performing a suitable warm-up prepares the body for subsequent exercise. This can help to improve exercise movement patterns and reduce possible injury risk. 
• Using Poor Exercise Technique — Using the correct technique cues ensures better focus on the primary muscle groups. This allows the beneficial adaptations to take place when performed over a sustained period. 

Conclusion

Improving your push-up numbers isn’t hard with the right training approach. The hacks above can be used to improve your performance and pass the military push-up test with ease. Avoid the common training mistakes listed to improve your training efficiency. 

Our suggested workout routine is designed to be added to your routine as a push-day workout. You can change the exercise variations where needed while sticking to the same loading recommendations.

Frequently Asked Questions