Female needs help with physical testing

[luna015]

Well, I took the physical test for the Corona Police Department today. I was proud of myself for making it over the wall, but I was only able to do 12 of the required 25 push-ups. To make a long story short, I failed. I've worked with trainers and am still struggling with the push-ups, not to mention pull-ups. I'm 5'6, 120 or so pounds and feel like I can barely support my body weight while doing push-ups. I'm going to test for the Riverside Sheriff as well as CHP possibly, so I need to strengthen this area. Any advice?

[bluelightzgrl]

The only thing that is going to improve your push-ups is doing more push-ups. The PT test is a required 25, correct. Well, stop thinking about that number. Instead, do 10. Now I don't mean that is ALL you do... but periodically through out the day, drop and do 10 push-ups. First thing in the morning, with your coffee (or whatever you have) do 10 push-ups. You have a few moments of privacy at lunchtime, do 10 more. Have a few moments durning mid afternoon, drop and do 10 more. Then again at dinner. As those 10 become seemingly easier, go up to 12 then 15 and so on until you are beyond the minimum 25.

Now you're probably reading this thinking, that woman is outta her mind!! It’s a simple question, how bad do you want to pass? If you are serious and you want it that bad you'll work until your arms truly do give out.

Best of luck to you. :cool:

[DontBurnMyFlag]

Im not a female, so take what I say with a grain of salt. However. Do exactly what bluelightzgrl said. But after you max out, and just simply cannot do anymore, just do some girl pushups. (excuse the phrasing).

Put both knees on the ground and get in a push up position using your knees as the rests. They are easier, but still work muscles.

Thats just my two cents. Hope this helps.

[WellAdvised]

A quick workout protocol I have used is called the tabatas method.

Choose and exercise (any) - for you obviously push ups.

Do your maximum reps for 20 seconds then 10 seconds rest.

Repeat it for 8 times in total - the goal is to do as many on your 8th set as your first. It takes a couple of minutes to do, and leaves you feeling the burn, as they say.

Good luck.

[Norm357]

Female needs help with physical testing

Must refrain from making dirty joke!:D

[Firestorm]

Must refrain from making dirty joke!:D

*Puts a paper brown bag over Norm's head*

I'm weak at doing push-ups and chin-ups too. But bluelightzgrl has some good points. They advised that in high school and in therapy sessions. You can do it, particularly if you want to bad enough, and if you believe in yourself.

[EJV]

Bluelightzgirl has some very good points. I used to watch TV and during commercials I would do pushups and situps.

When testing I found that what works best is to go as fast a possible. I used to have to do pushups in a minute to max my PT test. I could usually get only into the 50's and then I would fatigue. Then, one time I just tried to haul butt and see what happened. I did 62 in about 45 seconds. All I did was push as quick as possible and make myself breath, all the way from the beginning like I was already tired. Problem is that in one minute, the weight of being in the position takes energy away from the pushing muscles.

So I suspect that if you were pacing yourself for what ever reason, you will do better if you don't. Course maybe you weren't pacing yourself and this advice will do you no good.

Either way do pushups several times a day when you think about it.

Also, if you are allowed to (some departments will tell you exactly where to place your hands), experiment by placing your hands in different positions in relation to where your shoulders are. Wider, narrower, and more or less toward your head or your feet. You will likely find that some positions are far more difficult than others. Practice all of them if you like but test in your strongest position.

[bluelightzgrl]

*Puts a paper brown bag over Norm's head*

*Get the duck-tape* :p

[luna015]

Thanks for all the advice. I've been practicing everyday, through the pain and weakness and feel I'm progressing. I always thought I was supposed to pace myself, come to find out that's why i'm getting so tired. My fitness test for the riverside sheriffs is july 12, however no push-ups are required. But I still plan to practice because I need to strengthen my upper body, especially if I attend the academy. Besides, it will help me with my wall climbs! I'll let you know how I do! Thanks.

[SAC]

I can help a female with physical testing. :cool:

[freshgirl]

Push ups were never my weakness, running was a bigger issue for me.

One thing I did for keeping the right form while doing push ups was to start doing sets of high reps (a number high enough so that when I finish a set I feel like my arms are going to give out) from a higher position. For example I would do sets of 50 push-ups off of my counter, once that was pretty easy I started dong them off of a bench, then off my bottom stair. This helped me keep my butt from sticking up and my body straight.

I'll also second bluelightzgrl suggestion. I try to do this a couple times a week at work, everytime I make a drop off I stop and do 10 push ups, by the end of the day I've done almost 300.

[USAMP1980]

Also not a female. In US Army MP school we did 500 pushups a day, but like others were saying, they were broken up throughout the day. Also, I would not over-train myself. Try every other day.

Another thing that was effective in the Army was pyramids. Do 5 push ups, then 5 setups. Then do 10 push ups, 10 setups, then 15 push ups, 15 setups. When you get to your peak, start back down.

ie: 5, 10, 15, 10, 5. Your goal should be at least 25 push ups at the peak of the pyramid.