n17102482_36518624_7808.jpg

PU Improvement


Push-up Improvement Exercises

Pushups, Feet Elevated

Start: Balance your body with your hands on the ground and your feet on a bench, platform, or your buddy’s back that is 6-16 inches off the ground, with your back forming a straight line. Tilt your chin up slightly and keep your feet together or up to 12 inches apart. Different arm positions engage different arm, chest, and shoulder muscles. The closer together your hands are, the more triceps muscles you engage.

Action: While keeping your core muscles tight, drop your body straight down by bending both elbows. Return to the start position. Continue until your goal is reached.

Shoulder Push-Up

Start: Balance your body on your hands and feet with your back and legs forming a straight line. Position your feet several inches outside the width of your hips, hands slightly more than shoulder-width apart, legs and arms straight. Next, raise your hips upward until you reach 90-degrees at your hips, head aligned with your arms.

Actions: Lower your body to the ground slowly by bending at the elbows until your face nearly reaches the ground. Return to the start position and repeat until your goal is reached.

Push-Up Pulse

Start: Balance your body on your hands and feet with your back and legs forming a straight line. Maintain a neutral spine, feet together or up to 12 inches apart, hands shoulder-width apart, legs and arms straight. While keeping your abdominal muscles tight, lower your body straight down by bending both elbows until your upper arms become parallel with the ground.

Actions: Using your arms, raise your body upward 4-6 inches. Lower your body to the start position. Repeat rapidly until your goal is reached.

Dive Bomber Push-ups

Start: Balance your body on your hands and feet with your back and legs forming a straight line. Position your feet several inches outside the width of your hips, hands slightly more than shoulder-width apart, legs and arms straight. Next, raise your hips upward until you reach 90-degrees at your hips, head aligned with your arms.

Actions: Lower your body to the ground slowly by bending at the elbows until your face reaches the ground. Continue moving downward to forward to upward by slightly dragging your upper body across the ground until your arms are straight and your lower back is arched back. Return to the start position by reversing the steps. Repeat until your goal is reached.

Push-up Improvement Drills

Push-up Interval Training

Perform as many push-ups as you can in 20 seconds. Rest 20 seconds. Repeat until your goal is reached.

Push-up Improvement Set

1) Perform as many close grip push-ups as you can.

2) Assume an authorized rest position and reposition your hands in the normal grip position.

3) Perform as many normal grip pushups as you can.

4) Assume an authorized rest position and reposition your hands in the wide grip position.

5) Perform as many wide grip push-ups as you can. Continue until 2 minutes have elapsed since the beginning of the set, or until muscle failure.

6) Raise your hips and perform shoulder push-ups until you have reached your goal.

Foxhole Push-Up Sprint Drill

Start: Lay down on your stomach, arms bent and hands placed in the ground beside your chest, feet flexed and together or up to 12 inches apart.

Actions: Using your arms, push off of the ground quickly, bend your legs and sprint forward 10 yards. Crouch your body, turn toward the direction you came, lower your body to the ground and perform a push-up. Repeat the actions and sprint in the opposite direction until you reach the start point. Return to the start position and repeat until your goal is reached.
1)