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Navy Push Up
Joe Giannini: Hey guys. My name is Joe and I'm a midshipman at the US Naval Academy, and today we're going to push up. We shoot about 200-300 takes, and that's usually what we do when I'm in school, which I'm not doing right now, so we do what we can. Dude, I don't know how to vlog! Before we start today, I just want to say thank you to everyone who is supporting our country right now, and secondly, my little brother just cut my hair. Be merciful!
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Joe: Especially in the military, we're tested on our ability to do push-ups, squats, and running. So this is one of the three pillars that we have to work on. First, I just want to show you how to do regular push-ups with good form.
It's clear. So for a normal flush you want your hands to be shoulder width apart. You want your legs to be together, not spread apart like that. You want to keep your elbows tucked when you push up so you don't want to explode, you want to come in, all the way down, punch 90 degrees, come up, lock at the top. 30 or 45 minutes at a time. 100 push-ups like this, and then you do it two or three times a day. So, it gives you rest during the day and gives you the desired volume. In this workout, we try to do at least 100 normal push-ups.
In my personal experience, when you bend your arms and release your elbows, you rely much more on your back than your chest and triceps. Therefore, different push-ups work different muscles. So you can change the position of the arms, you can change the position of the legs, you can do both at the same time.
So these push-ups become archers. It works much more on the chest. You stretch your arms very wide. As you descend, you slowly slip out of the other hand. So I go down to the right. And then we go back up and pull that arm in. I only do about 10 sets because they are very heavy. I don't know how much I just did.
How To Get In Shape For The Navy
This will be a diamond push-up. So you place your hands in a diamond shape. It's really hard. They really hit your triceps. You hold your hands again, trying to hold your elbows because they are really stiff.
So these push-ups become Spider-Man's push-ups. They work the entire upper chest, triceps and abs. So you go back to basic push-up form and then try to keep your hips straight as you go down. You lift your leg up, touch your knee to your elbow, and then come back. And then you keep alternating.
So this variety is called pike bomber baskets. This is a really good shoulder and abs workout. You start here. You go down, put your head under the fence, go through, go to the end and come back. Imagine there is a barbed wire fence. You don't want to touch it. Go back and click. These are a little more complicated options, so I would probably only do 10 or 12 of them. Motivation is easy when you have brothers like me to train with. I do 10 sets, you do four! Besides, classes have always been a good release for me.
So they become pseudo-planes. Turn your wrists. Be sure to extend your arms before doing so. You descend slowly. This really works the biceps, so keep your elbows firmly down, back. It's a little easier for me now, so I'd probably make about 20 or 25 of these.
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Okay, these guys are going to push back, I'll be honest with you. I'm on cold cement, it hurts and they are very hard. So I'm not going to do very much. And now let's go.
So, out of sheer boredom, the most push-ups we've done in a day is just over 500. It's definitely not normal, but it's our version of fun.
It's just very, very slow push-ups. They are great if you want to work out, have a breaking point in your push-ups, or just want to get some good muscular endurance. So, back to the basic form. It's a negative thing, we call them push-ups with a count, whatever you want. And it's very slow on the way down, and then very slow on the way back up. So sing yourself a song. Come up with something. I'm not singing, I'm just thinking about dinner. Really motivates you to get through it. Oh god, I could go to lunch right now.
And then push-ups in a handstand. If you're like me and your feet catch on the baseboard of your house all the time, or you're like me and you're usually bad at it, shoot 10 and the rest will be great. . This is really good for shoulder development.
How Many Push Ups? \
We've gone through a few sets of different variations here, but when we do this, especially this basic push-up, the way we test ourselves and the way I've gotten better personally is by doing push-ups. for time, not for a certain number of repetitions. If you're watching this video and think you can't do these push-ups or push-up sets or these push-up styles, you can always scale them up. So, even if you have to start doing push-ups with good form and only get three to five, that's great. Whenever you push yourself and improve, that's what we're all about here. I hope this video helped you in some way. You don't have to bench press to stay healthy. I hope I have proved it. Have a good day. Sailors assigned to the amphibious assault ship USS Comstock (LSD-45) perform push-ups during the Navy Physical Readiness Test (PRT) in 2013. US Navy photo
Today, the Navy is introducing new fitness standards and assessment practices aimed at promoting a year-round culture of healthy living.
Most of the measures will take effect Jan. 1, shifting the focus of fitness assessments to mission readiness and encouraging sailors to maintain an acceptable height-to-weight ratio.
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Specifically, an Aug. 3 memo from Navy Secretary Ray Mabus establishes a warning zone for sailors who fall between the Navy's previous body fat percentage requirements and the more lenient DoD percentages: The Navy's number remains the target, the Defense Department's - the red line if you don't pass the eligibility assessment, and the gray area in between is "a way to flag people up, to recognize, hey, you're starting to get to a point where you're not healthy and we want to make sure you get help," the spokesman said Navy. Chris Cervello told USNI.
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In the new system, sailors complete the Physical Activity Risk Factor Questionnaire, which leads to an assessment, just as they do now. They are then measured for a body composition assessment (BCA) test, where – instead of going through a height/weight screening as now – the sailor would have to go through at least one of three options: a height/weight screening, a single point waist circumference or a waist circumference the body Cervello said it's the best option for all Navy body types who are still healthy enough to handle the heavy workloads of their jobs.
"Unlike a system that was inherently punitive — pass or fail, and you have so many failures, and then we'll deal with you — this program is designed to discuss and encourage better sailor health," said the Navy chief of staff. In Vice Admiral Bill Moran's review of the new program presented by the USNI.
Unlike today, all medically cleared sailors will take a Physical Readiness Test (PRT) whether or not they pass it.
