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Help Improving Pushup Score

Graham2017

FS SNA - OCS 6/23
Hi folks, I'm a long time reader but first time poster. I've spent the past two months preparing to put together a packet for OCS for a board sometime early next year. Generally, I feel like I have a good grasp on everything although the process has been entirely a solo endeavor (minus a couple chats with my OR), and reading through/compiling all the gouge has been an incredibly daunting task - not to mention shaping up for the PRT following the ASTB.

A little background: I'm 6'3, 210, probably close to 18% bodyfat. Since August, I've upped my weekly running mileage from 10 to 30ish miles a week - mostly to drop weight. My 1.5 mile run best is right at 10:30. Curl-ups average 65, closer to 70 on a good day. My problem area definitely is definitely the pushup. In one set, I struggle to get past 30. Though, with a minute or two between sets, I can get up to 80 with good form (10-20-15-15-20 or some variant). I feel as though my strength bottlenecks at my arms (triceps) and my chest is much stronger. What should I be doing to build the endurance in my arms/chest?

I'm taking the ASTB on 11/29. National security clearance should be done by the end of December if all goes accordingly. I want to get to MEPS asap thereafter to get my packet out for the earliest board available next year. So that's the goal: get my pushup score from 30 to the upper 60s / 70s within two months. Feasible?
 

C420sailor

Former Rhino Bro
pilot
Two things really helped my pushups:

-Max sets. Do as many pushups as you can do, until complete failure. Take a solid chunk of time to achieve just about full recovery (3-5 minutes?) and have at it again. And again. And again.
-Lifting weights. Pushups were almost effortless when I was doing lots of moderate-to-heavy bench presses. If your triceps are wearing out before your pecs and delts, target them. Try a narrower grip on the bench or, better yet, use dumbbells.
 

NavyOffRec

Well-Known Member
Hi folks, I'm a long time reader but first time poster. I've spent the past two months preparing to put together a packet for OCS for a board sometime early next year. Generally, I feel like I have a good grasp on everything although the process has been entirely a solo endeavor (minus a couple chats with my OR), and reading through/compiling all the gouge has been an incredibly daunting task - not to mention shaping up for the PRT following the ASTB.

A little background: I'm 6'3, 210, probably close to 18% bodyfat. Since August, I've upped my weekly running mileage from 10 to 30ish miles a week - mostly to drop weight. My 1.5 mile run best is right at 10:30. Curl-ups average 65, closer to 70 on a good day. My problem area definitely is definitely the pushup. In one set, I struggle to get past 30. Though, with a minute or two between sets, I can get up to 80 with good form (10-20-15-15-20 or some variant). I feel as though my strength bottlenecks at my arms (triceps) and my chest is much stronger. What should I be doing to build the endurance in my arms/chest?

I'm taking the ASTB on 11/29. National security clearance should be done by the end of December if all goes accordingly. I want to get to MEPS asap thereafter to get my packet out for the earliest board available next year. So that's the goal: get my pushup score from 30 to the upper 60s / 70s within two months. Feasible?
If you are applying for USN there is no PRT prior to OCS, but getting in shape is a very good idea.
 

BACONATOR

Well-Known Member
pilot
Contributor
If you are applying for USN there is no PRT prior to OCS, but getting in shape is a very good idea.
Is that a change? I know I was BDCP and that's obviously different but I thought OCS guys had a PRT as part of the application/final select?
 

NavyOffRec

Well-Known Member
It changed almost 3 years ago, basically if you don't hold an ID card no PRT, unless you voluntarily want to do it, but the restrictions are such if someone did get injured it puts WAY to much heat on the command.
 

TheBubba

I Can Has Leadership!
None
My philosophy (and it has worked for me, at the suggestion of an office mate): Grease the groove.

The idea is to do a lot of reps of a specific exercise. This works well with motions like pushups, situps, dips and pullups. The idea is to figure out what you max is - say 10 for the exercise. Then, at least 3-4 times per day, do a training set - say 8 reps. Don't go to failure.

I found that this works a whole lot better for me than the Armstrong workout for both pull ups and pushups. Incorporate greasing the groove for pullups and dips as well, and you'll see your pushup numbers increase.
 

BACONATOR

Well-Known Member
pilot
Contributor
It changed almost 3 years ago, basically if you don't hold an ID card no PRT, unless you voluntarily want to do it, but the restrictions are such if someone did get injured it puts WAY to much heat on the command.
Oh, right. I forgot liability is retarded in this country. Nevermind, carry on.
 

revan1013

Death by Snoo Snoo
pilot
Armstrong works really well. Helped me get from 30 pushups and 0 pull-ups to 55 pushups and 20 pullups in three months. Lifting definitely helps.
 
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