Push up protocol CF OFFICIAL
Start position
In the start position the individual lies flat on their stomach with their legs and feet together. Hands pointing forward are positioned underneath the shoulders. To establish an acceptable hand position the evaluator may stand directly over the individual being tested. If the evaluator can see the entire hand(s) (including fingers and thumb), then the position of the hands is too wide. Conversely, if the hands are under the chest and the evaluator cannot see any portion of the hand(s) then the position is too narrow. Elbows are comfortably back along the sides;
Movement/extension phase
Using the toes as the pivot point, the individual pushes up from the floor/mat (if using a mat, use only a very thin or a very firm mat so as not to affect the integrity of the push-up) by straightening the arms to full extension. During this extension movement the elbows may flare out to the side as long as the hands remain in position pointing forward (it is not required that the individual maintains his or her elbows close to the sides during the movement phase, thus performing more of a triceps push-up). The body must be kept in a straight line including the head. The head should not normally be cocked to look forward-such action is contraindicated. The individual descends to the down position;
Down Position
The down position differs from the start position in that the individual does not return to lying on their stomach. During the execution of their push-ups the individual must keep their body suspended off the floor/mat throughout the evaluation. The proper down position has the back of the upper arms (triceps area) parallel to the floor/mat. The chin, chest area, stomach, thighs, or knees should not touch the floor/mat in the down position. Incidental contact of any body part should not be used as a reason to terminate the test, or not count push-ups, unless the individual through such contact gains a clear advantage. Once the individual has attained the down phase they continue with the next push-up (extension phase);

NOTE: If the individual requires assistance in determining the correct down position, the evaluator may hold an object (such as a pen) in the air under the individual's shoulder at the proper height of the down position. Each time the individual descends to the down position he should touch the object. Using the hand in these instances is not recommended. 
Counting
Push-ups are to be performed continuously and without a time limit. Push-ups that do not conform to the described protocol will not be counted. The test shall be discontinued as soon as the individual is seen to strain forcibly to complete a push-up or is unable to maintain proper push-up technique. In many cases, lack of compliance with protocol (e.g., arching back on a push-up, not going down far enough, moving hands farther apart) can be corrected verbally and simply results in push-ups that do not count. Such situations should not result in termination of the test unless it is evident that advantage is being gained. Count the initial movement up as one and then count each subsequent repetition to full extension.
Discontinuation of the test
The evaluator shall discontinue the test:
•	If the individual voluntarily terminates the test. 
•	If the individual is seen to strain forcibly to complete a push-up. 
•	If the individual demonstrates alarming physiological signs and symptoms that could impede on his safety or health.
Do You Have Wrist Tendonitis?
It is important to understand what exactly Tendonitis is. 
Tendonitis can show up pretty much anywhere in the body (anywhere there is a muscle/tendon structure, that is).
Make sure that you understand the answer to the question: What Is Tendonitis?
How do you tell the difference between Carpal Tunnel Syndrome and Tendonitis of the Wrist?

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As I said earlier, Wrist Tendinits and CTS are often confused.
Why?
Because you can have one or both, and your Wrist Tendinitis can mimic all the symptoms of Carpal Tunnel.
As we progress down the page let me show you a way to differentiate between the two..it's pretty simple. 

But first, get on the 7 Day E-Course, if you're interested in taking your wrist from painful and limiting to good-as-new. Sign on below. 
Tendonitis Of The Wrist Is.....
one or more of the tendons that connect to and/or cross the wrist joint having inflammation and/or wear-and-tear micro-injury. 
Wrist Tendonitis is caused almost entirely by Repetitive Strain. Repetitive strain injury, in this case, irritates the wrist tendons, and can cause actual damage. 
If you follow your tendons with your fingers, you will be able to find 'hot spots'. 

Wrist Tendonitis Symptoms range from mild to disabling, depending on how long it's been there and the type of movement performed. 

Symptoms of Wrist Tendinitis: 
* Forearm and/or Wrist Pain 
* Decreased Range of Motion 
* Sharp and/or Shooting Pain 
* Chronic Ache and Feeling of Tightness 
* Loss of Hand Strength 
* Numbness 
* Increased risk of Dequervains Tendonitis (Meaning that problem can spread to your thumb.

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Surgery For Tendonitis Wrist
These symptoms can lead doctors and people like you to start looking at Wrist Tendinitis Surgery as an option, after the other options fail. 
Surgery for Tendonitis of wrist tendons has been shown to help wrist tendonitis. Research and studies show it to be effective....depending on how you look at the numbers. 
In my professional experience, getting surgery on the wrist tendons due to wrist tendonitis either: 
•	Doesn't help at all, plus you have the pain and issues from having the surgery 
•	Helps for a short amount of time, but then the pain comes back
Aside from the potential negative side effects and dangers of Wrist Tendinitis surgery, surgery does not deal with the Pain Causing Dynamic, the progressive pattern, that Carpal Tunnel and Wrist Tendonitis share. 
The same pattern that caused the pain in the first place.
Carpal Tunnel Syndrome Is....
the name of a label given to a set of Carpal Tunnel Symptoms. 
It is the common name given any time there is pain in the front side of the forearm/wrist, with numbness or tingling in the fingers. 
You can have Tendonitis of the Wrist and have Carpal Tunnel Syndrome (CTS), or you can have Wrist Tendinitis and not have Carpal Tunnel Syndrome. 
It depends on the location of the Tendons involved. 

Here's a simple way of telling the difference between the two. 
1. If there is Tendinitis on the palm side of the wrist that involves the Carpal Tunnel and results in numbness/tingling in the fingers and pain, that's likely Carpal Tunnel Syndrome. 

2. If there is pain and inflammation with any of the other tendons that cross and/or attach to the wrist, then you're looking at Wrist Tendonitis. 
It gets tricky, when you have Wrist Tendinitis on the back side of you wrist -and- have numbness in your fingers. 
If you have numbness, doctors are generally going to make the Carpal Tunnel Syndrome diagnosis. 
You may notice how similar the symptoms of Carpal Tunnel Syndrome are to the symptoms of Wrist Tendonitis.
One Missing Piece
There is an all encompassing aspect of Tendonitis that Western Medicine fails to take into account, especially with Wrist Tendonitis and Carpal Tunnel Syndrome. 
The aspect is that when there is pain, muscles get tight. 
Connective tissue connects EVERYTHING in our bodies. Connective tissue in the forearms and wrist gets shrunk down and constricted when you have Tendonitis. 
The constant motion that comes with Repetitive strain injuries, literally causes wear and tear on tendons. But that's not all! 
You also have constantly too tight muscles and constrictive connective tissue. 
When you have Tendonitis anywhere between your hand and your elbow, that constricting connective tissue not only helps compress nerve leading to the hand, but the 'carpal tunnel' can bet compressed from all the local shrinkage. 
This is why Carpal Tunnel Syndrome is so over diagnosed. 
The Carpal Tunnel may be compressed but it generally is not actually the problem. 

Carpal Tunnel Release Surgery, aside from all it's other downsides, is doomed to fail if 'releasing' the tunnel doesn't release or reverse the source of all the constriction and..... 
It doesn't, won't, and can't.
http://www.tendonitisexpert.com/phone-consultation.htmlhttp://www.tendonitisexpert.com/phone-consultation.html

What All Tendonitis Has In Common
Tendonitis is Tendonitis. 
The medical community gives the impression that Carpal Tunnel Syndrome, Intersection Syndrome, Cubital Syndrome, Tendinitis of the Wrist, etc, are all different issues. 
However, when you look into it, you will find that they all have the exact same Pain Causing Dynamic, but in different locations. 

Having Wrist Tendinitis for the most part is no different than having Tendinitis anywhere else. It follows the same rules. 
They each have some specific indicators and variables, but there is an underlying dynamic that that all share. Deal with the dynamic, and they all get better quickly. 
If you have Tendonitis in the Wrist, it can be dealt with easily and effectively.
What You Need To Know About Tendonitis Of Wrist Tendons
There are some important points to know about tendonitis of wrist tendons.
1.	You can have Tendonitis on wrist tendons on the palm side of the forearm, or the back-of-the-hand side of your forearm, or both.
2.	You can and may not have true tendonitis (injury), -and- have mild to severe inflammation which makes it FEEL like you have an injury, (which could even feel like a 'hot spot' on your actual tendon).
3.	You can have tiny, minor damage to the tendon -and- a huge, ongoing pain response that just continues to make things worse over time.
4.	Whether you have Tendonitis on wrist tendons or not, what you REALLY need to worry about is the Downward Spiral the body goes down due to the Pain Causing Dynamic
5.	There is much more information about this on the relevant pages of this website.
If you have tendonitis of wrist tendons, there's an entire dynamic that's much bigger than just the tendons themselves.
Do You Have Wrist Tendonitis?
If you have Tendonitis in the Wrist, you're lucky. 
It is a safe bet to make that you have pain and inflammation because you have been doing some sort of Repetitive Motion, resulting in a Repetitive Strain Injury, essentially Tendinitis. 
If you have the RIGHT information like you will find on this website, dealing with tendonitis of the wrist can be quick and easy as opposed to other kinds of injuries that cause serious, hard to repair injury. 
For instance, as I write this, I'm almost a year into a L5-S1 ruptured disc experience. While I've found methods that help a GREAT amount, I haven't yet found a quick, cheap, easy cure. 
My point is, I wish I had wrist tendonitis instead of a disc issue. I'd be pain free in a week.

Read more: http://www.tendonitisexpert.com/wrist-tendonitis.html#ixzz4HhNouWhZ

Push-up Programme - Joining Instructions
Other Annexes / Related Links
•	B - Map of RMCC 
•	E - Physical Fitness 
•	Varsity Sports 
•	Competitive Clubs 
•	Intramural Sports
•	G - Recreation Clubs
Push Up Mastery
This program has been designed to help those of all skill levels; from the individual that cannot attain a single push up, to those looking to break the 100 mark. That being said, this program is not a quick fix. There are a few key principles that must be followed diligently in order to achieve success.
#1 Technique Mastery
Spend as much time as necessary perfecting your push up technique. The number one reason for failure on any push up test is simply due to technique. This should never be the case. Unlike the testing protocol, for this program always lower yourself until the chest touches the ground. This will train you to ALWAYS get low enough.
#2 Consistency
This program has been designed to be undertaken 3 days per week for as long as is needed until your goal is achieved. Do not make the common mistake of beginning this program one or two weeks before testing. Start now and stay consistent.
#3 Progression
Every single time you perform the program, the goal should be to improve, in some way, compared to last time. It doesn't have to be much but it needs to be something. Progression can be achieved through switching to a more difficult exercise; performing 1 or more repetitions; or holding that plank for 5 more seconds.
That being said below is the RMC Push Up Program. Complete all sets and reps for section 1, followed by section 2 and finally section 3.
Section	Exercise	Repetitions	
1	Push Up: Strength Progression	4 x 10-15	
2	Push Up: Endurance Progression	2 x AMAP (as many as possible)	
3	Core Stability Progression	3 x Variable (Varies depending on the exercise )	
The way it has been designed is to address each component of fitness that comes into play during a push up. The first method of improving push up numbers is by increasing upper body strength. This is accomplished through a relatively low number of repetitions. The second method is increasing upper body muscular endurance. This is achieved by performing maximum repetitions using an easier exercise progression. Finally, core stability is addressed by the inclusion of plank variations.
To follow this program, begin with the simplest progression of each exercise, in each section. Once the full number of sets and repetitions is achieved (indicated in each exercise description), move onto the next progression. Each push up should be done with a smooth and steady rhythm.
If you have any questions or require assistance, please contact your PE Squadron Representative.