Thomas: I’ve got a physical fitness test coming up and the pushup standard is my weakness. I need to pass, what do you recommend I do to improve my pushups and the amount I can do?
Megan: Many physical fitness tests do measure your pushup performance. With my clients in this situation, I have them start out on against a wall and very high reps and sets of wall pushups for the first week. For week 2, it’s on the knees with high reps and high sets. I’m talking about 5 sets of 100 reps. Endurance will be built and it isn’t as easy as one might assume. Then for week 3 we use the bench placing the hands on the elevated bench and doing pushups on the toes. This can be about 20 reps for 5 or more sets. Now we are week 4 and hit the full form on the toes. Hand should be shoulder width apart, feet are shoulder width apart, look about 6 feet in front of you on the floor, and lower your tabletop position until the elbows are in line with your ears. Try 5 sets of 10. Keep doing sets of 10 over and over until burn out then maybe three days later move up to 15 reps and finally by the end of the week 3 to 4 sets of 20 should be attainable. Yes, it takes time but just like any test you study and prepare. Best of luck.