Army Push Up Requirements

Understanding Army Push Up Requirements

The army push-up is a standard exercise used to assess the upper body strength and endurance of soldiers. It is a crucial component of the Army Physical Fitness Test (APFT), which is used to evaluate the physical fitness of soldiers. The push-up requirements for the army vary based on age and gender. In this article, we will delve into the details of the army push-up requirements and provide guidance on how to prepare for the test.

Push-Up Requirements for Male Soldiers

The push-up requirements for male soldiers are as follows: - 17-20 years old: 30-36 push-ups - 21-27 years old: 28-34 push-ups - 28-39 years old: 25-31 push-ups - 40-45 years old: 20-25 push-ups - 46-51 years old: 17-22 push-ups - 52 and older: 14-19 push-ups

Push-Up Requirements for Female Soldiers

The push-up requirements for female soldiers are as follows: - 17-20 years old: 10-14 push-ups - 21-27 years old: 10-14 push-ups - 28-39 years old: 8-13 push-ups - 40-45 years old: 6-11 push-ups - 46-51 years old: 5-10 push-ups - 52 and older: 4-9 push-ups

Preparing for the Army Push-Up Test

To prepare for the army push-up test, it is essential to develop a consistent workout routine that targets the upper body muscles, particularly the chest, shoulders, and triceps. Here are some tips to help you prepare: * Start with a baseline: Begin by assessing your current push-up capability. This will help you identify areas for improvement. * Practice proper form: Ensure that you are using proper form when performing push-ups. This includes keeping your back straight, engaging your core, and lowering your body until your chest almost touches the ground. * Incorporate variety: Incorporate different types of push-ups into your workout routine, such as diamond push-ups, decline push-ups, and incline push-ups. * Increase volume and intensity: Gradually increase the number of push-ups you perform and the intensity of your workouts. * Incorporate other exercises: Incorporate other exercises that target the upper body muscles, such as dumbbell presses, rows, and shoulder presses.

Tips for Improving Push-Up Performance

Here are some additional tips to help you improve your push-up performance: * Focus on slow and controlled movements: Avoid rushing through your push-ups. Instead, focus on slow and controlled movements. * Engage your core: Engage your core muscles to help stabilize your body and maintain proper form. * Use a full range of motion: Use a full range of motion when performing push-ups, lowering your body until your chest almost touches the ground. * Avoid arching your back: Avoid arching your back or using momentum to perform push-ups.

Common Mistakes to Avoid

Here are some common mistakes to avoid when performing push-ups: * Letting your hips sag: Letting your hips sag or your back arch can put unnecessary strain on your lower back and reduce the effectiveness of the exercise. * Not using a full range of motion: Not using a full range of motion can reduce the effectiveness of the exercise and make it easier to perform. * Rushing through the exercise: Rushing through the exercise can reduce the effectiveness of the exercise and increase the risk of injury.

💪 Note: It is essential to consult with a medical professional before starting any new exercise routine, especially if you have any underlying health conditions or concerns.

In summary, the army push-up requirements vary based on age and gender, and it is essential to develop a consistent workout routine to prepare for the test. By following the tips and guidelines outlined in this article, you can improve your push-up performance and achieve your fitness goals.