Overview
Push-ups and sit-ups are exercises used as part of the U.S. Army’s Physical Fitness Test. Push-ups primarily require muscular strength and muscular endurance of the chest, triceps and shoulder muscles. You need to have strength and endurance in your abdominal and hip flexor muscles for sit-ups. Improve the number of push-ups and sit-ups you can do by incorporating upper body and abdominal strength and endurance training.
Step 1
Assess your current level of fitness. You can do this test by yourself with a digital watch. Get down in the push-up position: hands about three inches wider than shoulder width on each side, your shoulders in line with your hands. You should be on your toes or knees, sucking your navel toward your spine. Bend your elbows and shoulders to lower your face two inches from the floor. Do as many push-ups as you can in two minutes without getting out of the push-up position. For sit-ups, anchor your feet underneath an immovable object. Place your arms crossed over your chest, knees bent at about 90 degrees. Perform as many sit-ups as you can in two minutes. Record your data.
Step 2
Work your chest and back. Use the bench press as your primary chest exercise, and do five to six sets of weights you can only lift for six to eight repetitions. Rest two to three minute between sets. Do incline dumbbell presses with lateral pull downs, decline bench presses with seated rows and flat dumbbell flies with one arm dumbbell rows using the same set and rep scheme for the bench.
Step 3
Implement a full-body weight training program. Overall, when your whole body is strong, push-ups and sit-ups are not as difficult. Do squats, lunges, dead lifts, shoulder presses, triceps extensions and dumbbell curls for two to three sets of 10 to 12 reps once a week. Additionally, include abdominal crunches on an exercise ball using a 25-lb. weight plate. Use a 20-lb. dumbbell to do full sit-ups on the decline bench.
Step 4
Do push-ups once a week. For your first day, do your chest and back exercises after you complete your push-up and sit-up tests. The next week, do your weight training exercises first, then finish your workout by doing as many push-ups as you can. Record your number of push-ups as a goal to beat next time.
Step 5
Work your abs. Perform sit-ups once a week. Do sit-ups during your rest periods on your chest and back workout. Complete 25 reps per set for five to six sets during the workout. Every other week, complete a maximal sit-up test at the end of your workout instead of the multiple sets during rest periods. Record your number of sit-ups as a goal to beat next time.
Step 6
Reassess. Take the tests again at the end of a four-week period. Compare your data from when you started.
Tips and Warnings
- When you do a maximum amount of push-ups and sit-ups, it will take you several minutes. Therefore, you need to have a solid base of aerobic fitness. Run or walk at least one mile to improve your performance for these exercises. Also, the lower amount of abdominal fat you have, the lighter your body weight is to push off the floor, and you have less of an obstruction when you do sit-ups.
About this Author
Paula Quinene has been writing since 2006. She received her B.S. in exercise science from the University of Oregon in 1997, and is ACSM/ACE certified. Quinene has worked in the health and fitness field since 1990. She also taught CPR and first aid classes for 13 years with the American Red Cross.
