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Boost your push-up performance

Learn some tips on how to improve your push-up performance.

Push-ups are a simple, but telling, exercise. They measure your upper-body strength and endurance, but they’re often a sticking point for service members during their fitness tests. So, how can you improve your push-up performance? The short answer is: Do more push-ups. Just like you have to train faster to run faster, “practicing” your push-ups is the best way to increase your strength and endurance. That said, there still are other components to a push-up that you might consider when trying to improve your overall performance.

Core strength is critical to a good push-up and injury prevention. Improving your core strength with balance and vertical core exercises and planks will help improve your performance and push-up form. No sagging!

Push-ups require a lot of shoulder, chest, and arm strength too. Building up those muscle groups also will help improve your endurance and power. If you can’t do a full push-up, start with incline push-ups (against a bench or box) or bent-knee ones to build your strength.

You also might notice that your legs get tired during your push-ups; that’s because they’re working to support your body as well. Increasing leg strength, particularly your quads, also will help reduce overall fatigue.

If you’re looking for a more detailed plan, try West Point’s Cadet Candidate Fitness Improvement Program. You can use their spreadsheet to map out a fitness program based on your current abilities. Remember to properly warm up before you push up too!

Posted 12 April 2017

Vertical core training

Get off the floor and strengthen that core!

Your core is more than just your abs: It includes lots of other muscles that stabilize your shoulders, hips, and pelvis. Strengthening all of your core muscles can be difficult with traditional “ab routines” done on the ground. Crunches aren’t the only way to strengthen your core. So, get up off the floor and add something new to your core-workout routine.

HPRC offers a video series on vertical core training. These routines are not only good for your six-pack, but improve strength in your back, hips, legs, and shoulders—all critical components of core strength. Whether it’s lifting ammo cans or loading a truck, a strong core will help you move safely and efficiently.

Visit HPRC’s Muscular Fitness and Flexibility page to learn more. Use these videos to guide you through various exercises that will help improve total core strength, flexibility, and stability for everyday activities and optimal performance too.

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