Thread: FBI SA PFT Push-ups: Fast or Moderate pace?

What's the best technique in achieving better results for the push-up portion of the PFT? Doing push-ups as fast as you can (while maintaining form), or doing them slower?

Thanks!

Originally Posted by aceattorney

What's the best technique in achieving better results for the push-up portion of the PFT? Doing push-ups as fast as you can (while maintaining form), or doing them slower?

Thanks!

In general, faster is better. The longer your muscles stay contracted, the more energy they are using, so you want to get through the push up (contracted state) at a faster pace - but don't bounce your push-up at the top - that too will use up your energy (but for a different reason).

Does anyone know if at the Q they stick to the 5 minutes between events or if it is less. I also wasn't clear on the protocal for the situps. Can your hips slide back and forth at all? Whenever I am trying to do them as fast as possible, I have trouble controlling this.

Fast or moderate, you'd better execute at the correct protocol or they won't count them. I've seen guys knocking them out at a fast clip and become incredibly flustered when the counter is not giving them credit for pushups.

Do them at your best pace, but make them count!

There's usually more time than 5 minutes between events as you move from station to station with your test group.

I'm finding that faster is better for me. Going at a moderate pace I can hit about 30. Starting out fast I can hit 40.

Originally Posted by dmclark

Fast or moderate, you'd better execute at the correct protocol or they won't count them. I've seen guys knocking them out at a fast clip and become incredibly flustered when the counter is not giving them credit for pushups.

Do them at your best pace, but make them count!

There's usually more time than 5 minutes between events as you move from station to station with your test group.

I'll second dmclark on make sure you have the right form. If you are practicing at home and you are counting 50-60, but using the incorrect form, you'll be wondering why you only did 30 or so at the actual test.

As a proctor for the physical fitness at the local academy, I've seen both methods fail too. People starting out to fast and then are out of steam 1/2 way through; people starting out to slow and finish w/out achieving a passing score.

My advice, practice practice practice on what is most comfortable for you while maintaining proper form and getting the most repetitions you can in the alloted amount of time.

Good luck!

Thanks for all the replies, folks. Got another question on push-ups, but about proper form.

I know I cannot stick my behind out, but my behind kind of sticks out more than the average person, so it almost looks like I'm intentionally sticking it out. Will I be able to explaint to the proctor that my body is straight, and that I in fact am not bending at the waist?

Originally Posted by aceattorney

What's the best technique in achieving better results for the push-up portion of the PFT? Doing push-ups as fast as you can (while maintaining form), or doing them slower?

Thanks!

Ace-

I would keep them at a faster pace, but not too fast that the Fitness Coordinator cannot see the back of your arms break the plane. Doing lots of sets of slow and precise pushups, according to protocol, will help you in the end.

Originally Posted by Jeffcopopo

Ace-

I would keep them at a faster pace, but not too fast that the Fitness Coordinator cannot see the back of your arms break the plane. Doing lots of sets of slow and precise pushups, according to protocol, will help you in the end.

Thanks Jeff - I'm currently hovering around 30-32 consecutive push-ups. My goal is to be able to do 45+.

You may want to check out the PEACE plan, which you can search for on here. Using it for a few months, my pushup count went from the low 40s to the upper 50s/lower 60s depending on the day. I think many personal trainers would argue that working out 5 days a week is overtraining and counterproductive, but I've found it very useful and I know other people on here share similar opinions of the plan. Good luck.