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With the more stringent requirements that the US Air Force has put in place with the new Air Force Physical Fitness Test, every airman is required to keep a higher level of fitness than before. While the strength portion of the fitness test is worth the least in terms of points, the requirements are still quite high and they require you to be at peak physical fitness in order to excel. For a male under 30 years old, the fitness test requires a minimum of 33 perfect-form push-ups in one minute. Check the Air Force PT Calculator to see how many push-ups you need to complete. A maximum score of 10 points can be achieved by performing 67 or more perfect-form push-ups in that same one minute time frame.
For the fitness test, you’ll be required to start in the push-up position with your feet no more than 12 inches apart and your hands roughly shoulder width apart on the ground. No “girl” push-ups here, you can’t do these push-ups from your knees like you could in high school. You’ll need to train so that each push-up gets you from the lowered position to full extension with your body straight and no hesitation. Incorrectly performed push-ups won’t count on your fitness test, so it might be a good idea to have a spotter with you when you’re practicing so that you don’t count them either.
The first thing you should do before any strength training workout or sit-ups is a warm-up. This should consist of stretching and flexibility exercises to get your muscles warmed up and ready to perform. You might even consider adding a light jog into your warm-up routine or perform the 1.5 mile run. It will get your heart rate elevated and get you ready for strength training.
Once you’re warmed up, you can start your strength training circuit. Even if you’re just training to increase the speed and number of your push-ups, you’re going to want to exercise some of those auxiliary muscles using resistance or weight training. Overall exercises that can help your push-up include: bench press, incline press, decline press, shoulder press. Exercises like the deadlift and military press can also help you to build your push-up strength and endurance.
When you’re working on your push-ups, train in sets with a 60 to 90 second break in between the sets. Your training program can take a number of different variations, but you might consider two different types of sets: low, high, low and high, medium, low. In the low, high, low set, if your goal is 35 total push-ups, you would do 11 in the first set, 13 in the second and 11 again in the third. As you get stronger, you can add two push-ups each to the first and third sets, and three to the second set. This way you’re always increasing how many push-ups you do in a row until you surpass your goal. With the high, medium, low set you would start with something like 17 in the first set, 13 in the second set and 10 in the third set. Again, you would add two or three push-ups to each set every time you work out.
When you take your Air Force Physical Fitness Test, you will need to perform consecutive, perfect-form push-ups. By practicing as if you were taking the test, you’ll make sure that you will not only pass it, but excel in each category. Good Luck!