Pushups:
The pushup is the most commonly used exercise in military, law enforcement, and fire fighter training programs. Learning how to ace a fitness test is required for most groups, but, being able to do sets of countless pushups is usually required in most indoctrination training programs (Boot Camps, Basic Training, Military and Law Enforcement and Fire Fighting Academies). Here are some tips for the exercise that has been around for thousands of years.
Proper hand placement – Just outside of shoulder width with fingers pointing forward at a slight outward angle.
Elbows bend 90 degrees in the down position but should be at about 45 degree angles between the torso and shoulder
Touch your chest to someone's fist on the ground to keep an accurate count of full pushups.
Up and Down movement
Sprint movement – gravity aided
Exert on the up, relax on down
Rest in up position
Keep your back straight and head up
Sit-ups:
There are a few groups who use regular sit-ups as a testing exercise. The difference between this exercise and the crunch is the hands are interlocked behind the head and you have to lift your entire back off the floor. This requires some lower back strength as well as hip flexor and psoas strength and flexibility. For some ideas to stretch and build lower back balance to support this exercise, check out the Lower Back Plan.
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