7 Army Push Up Requirements

The Army push-up is a staple exercise in the military, particularly in the United States Army. It's a crucial component of the Army Physical Fitness Test (APFT), which measures a soldier's physical fitness and readiness for duty. The push-up requirements for the Army vary depending on age and gender, but the goal is to perform as many correct push-ups as possible within a set time frame.

Performing push-ups is an essential skill for soldiers, as it helps build upper body strength, endurance, and overall physical fitness. The exercise targets the chest, shoulder, and tricep muscles, which are critical for various military tasks, such as lifting, carrying, and moving equipment. In this article, we'll delve into the Army push-up requirements, the proper technique, and provide tips for improving your performance.

Understanding the Army Push-Up Requirements

The Army push-up requirements are based on the number of correct push-ups performed within a two-minute time frame. The test is administered as part of the APFT, which also includes a 2-mile run and a sit-up test. The push-up requirements vary depending on age and gender, with different scoring scales for each group. For example, a 17-20 year old male is required to perform at least 30 push-ups to score a minimum of 60 points, while a 21-27 year old female is required to perform at least 10 push-ups to score a minimum of 60 points.

Proper Push-Up Technique

To perform a correct push-up, follow these steps:

Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
Engage your core muscles by drawing your belly button towards your spine.
Lower your body until your chest almost touches the ground, keeping your elbows close to your body.
Push back up to the starting position, squeezing your chest muscles at the top of the movement.
Repeat the process for the required number of repetitions.

Tips for Improving Your Push-Up Performance

To improve your push-up performance, follow these tips:

Practice regularly: Consistency is key when it comes to improving your push-up performance. Aim to practice push-ups at least 2-3 times a week.
Focus on proper technique: Make sure you're using proper technique to avoid injury and get the most out of your workout.
Incorporate variations: Try different types of push-ups, such as diamond push-ups or decline push-ups, to target different muscle groups and add variety to your workout.
Increase your overall upper body strength: Perform exercises that target your chest, shoulder, and tricep muscles, such as dumbbell presses and rows.

Common Mistakes to Avoid

When performing push-ups, avoid these common mistakes:

Letting your hips sag or your back arch: This can put unnecessary strain on your lower back and reduce the effectiveness of the exercise.
Using momentum or jerking movements: This can lead to injury and reduce the overall quality of your workout.
Not engaging your core muscles: Failing to engage your core muscles can reduce the stability and effectiveness of the exercise.

Push-Up Requirements by Age and Gender

Here are the push-up requirements for the Army by age and gender:

Male:
- 17-20 years old: 30-40 push-ups
- 21-27 years old: 25-35 push-ups
- 28-39 years old: 20-30 push-ups
- 40-46 years old: 15-25 push-ups
- 47-53 years old: 10-20 push-ups
- 54-61 years old: 5-15 push-ups
Female:
- 17-20 years old: 10-20 push-ups
- 21-27 years old: 5-15 push-ups
- 28-39 years old: 5-10 push-ups
- 40-46 years old: 5-10 push-ups
- 47-53 years old: 5-10 push-ups
- 54-61 years old: 5-10 push-ups

Preparing for the Army Physical Fitness Test

To prepare for the Army Physical Fitness Test, follow these steps:

Create a workout plan: Develop a workout plan that targets your weaknesses and includes a mix of cardio, strength training, and flexibility exercises.
Practice the test events: Practice the push-up, sit-up, and 2-mile run events to build your endurance and technique.
Incorporate plyometric exercises: Plyometric exercises, such as jump squats and box jumps, can help improve your power and explosiveness.
Get enough rest and nutrition: Make sure you're getting enough rest and nutrition to support your workout routine and overall health.

Conclusion and Final Thoughts

In conclusion, the Army push-up requirements are an essential component of the Army Physical Fitness Test. By understanding the proper technique, tips for improvement, and common mistakes to avoid, you can improve your push-up performance and overall physical fitness. Remember to practice regularly, focus on proper technique, and incorporate variations to target different muscle groups. With dedication and hard work, you can meet the Army push-up requirements and achieve your fitness goals.

Army Push-Up Image Gallery

What is the minimum number of push-ups required for the Army Physical Fitness Test?

The minimum number of push-ups required for the Army Physical Fitness Test varies depending on age and gender. For example, a 17-20 year old male is required to perform at least 30 push-ups to score a minimum of 60 points.

How can I improve my push-up performance?

To improve your push-up performance, practice regularly, focus on proper technique, and incorporate variations to target different muscle groups. You can also try plyometric exercises, such as jump squats and box jumps, to improve your power and explosiveness.

What are the common mistakes to avoid when performing push-ups?

Common mistakes to avoid when performing push-ups include letting your hips sag or your back arch, using momentum or jerking movements, and not engaging your core muscles. These mistakes can lead to injury and reduce the effectiveness of the exercise.

We hope this article has provided you with valuable information and insights on the Army push-up requirements. If you have any questions or comments, please don't hesitate to reach out. Share this article with your friends and family who may be interested in learning more about the Army Physical Fitness Test and how to improve their push-up performance. Remember to practice regularly, stay motivated, and push yourself to achieve your fitness goals!