When it comes to preparing for the military entrance fitness test, the push-up requirement can be challenging. If you find yourself struggling to reach your desired push-up numbers, don’t worry! In this blog post, we’ll introduce you to an effective strategy that can help you improve your push-up strength and endurance. By incorporating key movements like the push-up top hold, bent-over row, and Tate press into your training routine, you’ll be on your way to crushing your push-up goals and acing that military entrance test!
To begin, it’s important to determine your current max set of push-ups. This will serve as a baseline for tracking your progress throughout the training process. Perform as many push-ups as you can with proper form, ensuring your chest touches the ground and your elbows fully extend at the top. Note down the number of reps you achieve to establish your starting point.
The bent-over row is an excellent movement for targeting the muscles of the upper back, including the rhomboids and lats. Strengthening these muscles can enhance your push-up performance by improving stability and control. Grab a dumbbell or a barbell, hinge forward at the hips while keeping your back flat, and pull the weight towards your chest, squeezing your shoulder blades together. Aim for 3-4 sets of 10-12 reps, gradually increasing the weight over time.
The Tate press is a variation of the dumbbell bench press that places additional emphasis on the triceps. Strong triceps play a significant role in the lockout phase of the push-up, helping you maintain a stable and controlled position. Lie on a flat bench with dumbbells in your hands, palms facing each other. Lower the dumbbells towards your chest while keeping your elbows tucked in, then press them back up. Perform 3-4 sets of 10-12 reps, focusing on maintaining proper form and control throughout the movement.
Tracking Progress and Consistency: Throughout your training journey, it’s crucial to track your progress and stay consistent. Regularly reassess your max set of push-ups to monitor your improvement. Set realistic goals and gradually increase the intensity and volume of your workouts over time. Remember to listen to your body, allowing for adequate rest and recovery.
If you’re struggling to hit your desired push-up numbers for military entrance, incorporating targeted exercises like the push-up top hold, bent-over row, and Tate press can make a significant difference. By building strength in the relevant muscle groups and practising with consistency, you’ll be well on your way to achieving your push-up goals. Stay focused, stay determined, and remember that progress takes time. Keep pushing, and success will follow!
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