STANDARD
Purpose
The Push-Up is the final exercise in the Preparation Drill.
This exercise strengthens the muscles of the chest, shoulders, arms, and trunk.
When conducted to standard, it is a safe way to prepare for more vigorous pushing motions required in training, testing, and combat tasks.
Cadence
Soldiers conduct the movement at a moderate cadence.
Starting Position
The starting position for the Push-Up is the Front Leaning Rest.
Hands are directly beneath the shoulders with fingers spread.
Feet are together.
The body forms a straight line from the top of the head to the heels.
Soldiers maintain this position throughout the exercise.
Count
On count 1, bend the elbows, lowering the body until the upper arms are parallel to the ground.
On count 2, reverse the movement performed in count 1 to return to the starting position.
On count 3, repeat count 1.
Check Points
● The hands are directly below the shoulders with fingers spread (middle fingers point straight ahead).
● On counts 1 and 3 the upper arms stay close to the trunk, elbows pointing rearward.
● On counts 2 and 4 the elbows straighten, but do not lock.
● The trunk should not sag.
To prevent this, tighten the abdominal muscles while in the starting position and maintain this contraction throughout the exercise.
Precautions
N/A
Variation
Soldiers should assume the six-point stance on their knees when unable to perform repetitions correctly to cadence (Figure 6-80).
PUSH-UP (MODIFIED)
The Push-Up can be modified by moving to the Six-Point Stance position.
This modified exercise limits the range of motion and weight on the ankles, shoulders, arms, and wrists (see figure 3-25).
Soldiers conduct the movement at a moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the modified Push-Up is the Six-Point Stance position.
Hands are directly beneath the shoulders with fingers spread.
The body forms a straight line from the head to the knees.
Feet point to the rear.
Count
● On count 2, return to the starting position.
If necessary, reduce the range of motion of the elbow to accommodate for the injury.
● On count 3, repeat count 1, reducing the range of motion if necessary.
● On count 4, return to the starting position.