APFT Push-up Calculator
Calculate your Push-up score and get detailed insights
Push-up Score Calculator
Understanding Push-ups
Proper Form
Start with hands shoulder-width apart, arms fully extended, and body in a straight line from head to heels. Lower your body until your elbows form a 90-degree angle, then push back up. Keep your core tight and avoid sagging hips or arching your back.
Muscles Worked
Push-ups primarily target your chest (pectoralis major), shoulders (deltoids), and triceps. They also engage your core muscles, including abs and lower back, which help maintain proper form throughout the movement.
Training Tips
To improve your push-up count, try different variations like diamond push-ups (for triceps), wide grip (for chest), or incline/decline to target different muscle angles. Start with 3 sets of push-ups 3 times per week, gradually increasing repetitions as you get stronger.
Common Mistakes
Watch out for: sagging hips, flaring elbows, incomplete range of motion, and improper head position. Have someone check your form or record yourself to identify and correct these issues. Quality repetitions are better than quantity with poor form.
Improving Performance
Build endurance with high-rep sets and short rest periods. For strength, add weight with a weighted vest or resistance bands. Practice push-ups regularly, but allow 48 hours for muscle recovery between intense training sessions.
Test Day Preparation
Before the test: warm up with arm circles, light push-ups, and shoulder stretches. During the test: maintain a steady pace, breathe rhythmically, and focus on proper form. Rest in the up position if needed. Avoid training hard 2-3 days before your test.