Push-Ups
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Overview

An administrator will hold a four-inch measuring device directly between and in line with the candidate's hands on the floor, under the candidate performing the push-up.

The candidate will start with hands approximately shoulder width apart and elbows fully extended. The back and remainder of the body should be kept straight at all times.

From this full extension, known as the "up" position, the candidate will lower their body until the sternum touches the device being held by the administrator.

The candidate then returns to the fully extended "up" position. This completes one repetition.

The candidate may rest in the "up" position only. The candidate must perform at least the minimum required number of correct push-ups.

Starting Position (Up)

Push up up position

Down Position

Push up Down Position

Fitness Norms

Minimum Physical Fitness Requirements
50th Percentile Age 20-29 Age 30-39
Males 33 27
Females 18 14
70th Percentile Age 20-29 Age 30-39
Males 41 34
Females 24 18

Stretching Basics

Before doing any exercises or stretching, it is important to elevate your body temperature to avoid injury. Warm-up by walking and/or jogging slowly. Perform a warm-up set(s) of the exercise you are about to do by completing a few repetitions and then resting for a short period.

Stretching Basics

If you have had any recent surgery, muscle or joint problems, consult your personal health care professional before starting a stretching or exercise program.

  • Only hold stretch tensions that feel good to you.
  • The key to stretching is to be relaxed while you concentrate on the area being stretched.
  • Your breathing should be slow, deep and rhythmical.
  • Don't worry about how far you can stretch.
  • Be consistent.
  • Regular stretching will promote greater flexibility and improved performance.

Easy Stretch

The easy stretch reduces tightness and prepares muscle tissues for the developmental stretch.

  • The easy stretch should be done slowly without bouncing.
  • Never stretch to the point of pain or discomfort.
  • Hold an easy stretch for five to 10 seconds.
  • As you hold this stretch the feeling of tension should diminish. If it doesn't, ease off slightly to more comfortable stretch.

Developmental Stretch

The developmental stretch is performed after holding the easy stretch and moving a fraction of an inch further into the stretch or until you feel mild tension again. The developmental stretch reduces tension and over time will safely increase flexibility.

  • The developmental stretch should be held for five to 20 seconds.
  • The feeling of stretch tension should slightly diminish or stay the same.
  • If the tension increases or becomes painful, you are overstretching. Ease off slightly to a comfortable stretch.

Training

Goal:  To sustain activity

Frequency:  1-3 times per week

Session:

In 60 seconds do as many push-ups as you can:

  • Regular push-ups (If you fatigue before 60 seconds- drop to your knees and continue)
  • Push-ups from your knees
  • Push-ups to a bench
  • Push-ups to a wall

Recovery period- 2 minutes

In 60 seconds do as many push-ups as you can:

  • Regular push-ups  (If you fatigue before 60 seconds- drop to your knees and continue)
  • Push-ups from your knees
  • Push-ups to a bench
  • Push-ups to a wall

Recovery period- 2 minutes

In 60 seconds do as many push-ups as you can:

  • Regular push-ups (If you fatigue before 60 seconds- drop to your knees and continue)
  • Push-ups from your knees
  • Push-ups to a bench
  • Push-ups to a wall

Continue to train your core muscles, stabilize shoulders and resistance (bench press, rows, military press, triceps, biceps and lat pull downs) three times a week.

Caution

If you are not already following a rigorous physical fitness program, you should check with your doctor before you begin training.

You will need to bring a signed Medical Certification After Examination Form to processing.