Performance is very closely related to the method of training (Specificity Principle) If you want to practice push ups to pass your EXPRES, you should train using the specific protocol. Here is the protocol right out of the EXPRES Ops manual:
Push-ups Protocol
The following procedures will be used for push-ups:
a. Start Position. In the start position the member lies flat on his/her stomach, 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 member being tested, if the evaluator can see the entire hand(s), 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.
b. Movement/Extension Phase. Using the toes as the pivotal point, the
member pushes up from the floor/mat (if using a mat use only a very thin mat or a very firm mat so as not to effect 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 member maintain 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 that should not normally be cocked to look forward as such action is contraindicated. The member descends to the down position.
c. Down Position. The down position differs from the start position in that the member does not return to lying on their stomach. During the execution of their push-ups the member uses their muscular endurance to 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. However, incidental contact of any body part should not be used as a reason to terminate the test, or not count push-ups, unless the member through such contact is gaining clear advantage. Once the member has attained the down phase they continue with the next push-up (extension phase).
NOTE: If the member requires assistance in determining the correct down position, the evaluator may hold an object (such as a ruler) in the air under the member’s shoulder at the proper height of the down position. Each time the member descends to the down position he/she should touch the object. Using the hand in these instances is not recommended.
d. 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 member 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 (i.e. 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. Record that total in section F1 of the DND 279 form. The MPFS for this protocol are available in Tool 8. Record the MPFS score in Section F1, DND 279.
