SGT Ken, the Army master fitness trainer, also a proud member of the Army National Guard, shows you the perfect way to improve pushup routine for your life. The pushup improvement exercise routine is also handy for the army physical fitness test.

To start up with your pushup routine, begin with close grip or the diamond grip pushup. Make sure that your thumbs are touching and you get yourself into a nice good straight posture. Your head and eyes should be looking slightly forward and you feet must be together, at least 12 inch apart. Now, you can start doing the exercise by simply going up and down. Exhale when you come away from the ground and breathe in when you go down. Continue doing it until you cannot do it any more from this position without compromising your form.

Next, rise up to an authorized rest position, you can bend you knees slightly but do not sag. Raise it up and come up to your normal grip position. Straighten out again and start doing exercise over. Take break only when you change your arm position. Keep going with the pushups. Then rise up, go to a wider grip, straighten out and go again.

Make sure to keep you back straight, squeeze your muscle and your eyes forward. Breathe in through your nose and out through your mouth. Rise up, go a little bit wider without compromising your form, straighten up, do the pushups again unless you cannot do it anymore. Following this routine every alternate day for four weeks will help you to improve your pushups by at least 15 to 20%.

• Start the initial position by placing the ball under your legs.
• Balance yourself by placing both the arms placed apart.
• Balance yourself such that your legs, hips and spine are parallel to the ground.

• Now bend the whole body thirty degrees from the start position.
• Make sure that there is some tension observed in your arm muscles.

• Now try to bend sixty degrees from the start position and get your hands observe some more tension.
• Again come to the start position and repeat the above steps for a few times.
• For making the exercise harder you can place the ball more towards the feet.
• For making the exercise easier place the ball more towards your butt.