Pushups are an integral part of military and law enforcement physical fitness. This exercise is a part of military service's physical fitness test including the US Army, Air Force, and Navy. It is universally seen as a test of your upper body strength and is a mainstay in most physical fitness programs.
In the up position, your hands are placed where they are comfortable for you. Your feet may be together or up to 12 inches apart. Your body forms a generally straight line from your shoulders to your ankles. Your body must move as a unit, maintaining the straight line throughout each repetition.
In this position, your arms are extended all the way; failure to raise completely up will result in the repetition not being counted.
In the down position, you lower your body as a unit until the forearms are at least parallel to the ground. If the forearms do not reach the parallel position or your body does not maintain a straight line, the repetition will not be counted.
It is recommended that you keep your head up, as doing so will help you to go lower on each repetition.
On Odd Days
Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises. You can still do upper body workouts on these days if you are already on a program. This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25 ... it's your choice how you get to 200).
On Even Days
Do 200 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.
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