Preparing for success: Improving sit-ups and push-ups

  • Published
  • By Senior Airman Christine Clark
  • 19th Airlift Wing public affairs
LITTLE ROCK AFB, Ark. --  "The bottom line with sit-ups is that you need to do sit-ups," emphasizes Jeffery Vaughn, 19th Aeromedical Squadron fitness program manager.

Contradictory to what most Airman may think, doing crunches won't help them with sit-ups. Sit-ups strengthen hip flexors, so the only way to get better at sit-ups are by performing sit-ups. But doing leg lifts from a roman chair, running bleachers or performing kick-outs will help Airmen strengthen their hip flexors to make sit-ups easier.

According to Mr. Vaughn, the first thing Airmen who need to do 60 sit-ups to max out during the fitness test should do, is determine how many they can do correctly in a minute. If they can only do 10 correct sit-ups, then they should start doing 6 sets of 10 with rest between each set, he said.

"As you get better, then you'll go to four sets of 15, three sets of 20 and two sets of 30," Mr. Vaughn said.

Mr. Vaughn also adds after about 45 to 60 days of consistent practice, Airmen should be able to max out their sit-ups.

"You have to do sit-ups and you have to be consistent with them. Every other day, knock out your 60 sit-ups." The same is true with push-ups Mr. Vaughn said. "The bottom line with push-ups is, once again, being consistent with them and doing push-ups every other day."

"The only exception is if you are really, really overweight. It may take more time, because you are probably going to need to lose some [girth] to be able to perform well," Mr. Vaughn said. "The biggest thing with push-ups is doing them correctly every single time"

Performing push-ups, triceps extensions, dips, using the bench press machine or any type of triceps or chest workout will help strengthen Airmen's muscles for push-ups. Those who are too weak to do a proper push-up can start in the weight room with the bench press machine, Mr. Vaughn said.

"Start with a low percentage of your body weight, like 20 percent, and doing 20 to 25 reps and then rest. Then do 20 to 25 reps and make certain to reach a 90-degree angle at the elbow every time. As Airmen get stronger they should slowly work their way up to 60 percent as they improve on the bench press machine. Once Airmen can bench press 60 percent of their body weight, they should be able to do very well on their push-ups portion of the PT test. As you get stronger, push-ups become a piece of cake."

Mr. Vaughn also strongly recommends working out with a partner. Having three or four wingmen will help Airmen in the long run and pushes them to keep up with their routine.

"Most people won't push through by themselves. They will get tired and they are done."

Like a true military operation, preparation is key to fitness success.

"Bottom line is if you prepare, the test is just another day," he emphasizes.