Plank holds and body-weight bench presses. These exercises target core stability and upper-body strength, key for sustaining proper push-up form and endurance during fitness evaluations.

Plank Holds

Plank holds build core strength, preventing sagging hips that compromise push- up performance. Hold the position on forearms and toes for 30-60 seconds, repeating sets to enhance stability.

Body-Weight Bench Press

Perform max reps of body-weight bench presses, immediately followed by max push-ups without rest, to mimic the fatigue of evaluation tests. Repeat 3-4 sets to boost muscle stamina in chest, shoulders, and triceps.

Incorporate these 3-4 times weekly, progressing reps as endurance improves, for targeted gains in push-up capacity.