RMFA Correct Techniques

Discussion in 'Training Methods and Diet Suggestions' started by Ninja_Stoker, Mar 5, 2015.

  1. Ninja_Stoker

    Ninja_Stoker Careers Adviser

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  2. d3v

    d3v Member

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    Quick question that I've never been able to find answer on this site.

    During the pressups are you allowed to rest in the lockout position or do you have to keep up with each consecutive beep. To the beep I can get 42 fairly easily, but if I pause rest for 8 seconds I can go on to around 50.
     
  3. CSVern

    CSVern Active Member

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    You have to keep up with the beeps. Same with sit-ups and pull-ups.
     
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  4. d3v

    d3v Member

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    What if you rest 2-3 seconds skipping maybe two beeps at most, then continue. Would the PTI's notice, care, ect?
     
  5. Ninja_Stoker

    Ninja_Stoker Careers Adviser

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    Yes & yes.
     
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  6. CSVern

    CSVern Active Member

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    All of the above. If you could rest they'd have left it at a 2 min best attempt.
     
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  7. Sam1

    Sam1 Royal Marines Commando - Moderator

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    A word of advice.. Its best to train to the beeps rather than just smashing out 60 press-ups, 7 pull-ups as fast as you can.
    On pull-ups, pause for a second at the top and pause at the bottom. Same with press-ups & sit-ups.
    ALOT of people say they can max out on these exercises, but when it comes to doing them to the beep with a pause after each rep they quickly get caught out.

    Would they notice? More than likely
    Would they care? The scale of how much they would care cannot be measured..
     
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    Last edited: Apr 28, 2016
  8. d3v

    d3v Member

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    During pressups are you allowed to "freefall" during the bend (negative) or do you have to lower yourself under strict control? I find if I allow myself to rapidly fall during the bend it helps preserve stamina for extra reps.
     
  9. Notts.forest

    Notts.forest Member

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    A
    as long as you don't smash your face into the floor getting blood everywhere I don't think they'll mind as long as your going down with the beep.
     
  10. Xerath

    Xerath Well-Known Member

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    It's only press ups mate haha, no need to over-think them!
     
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  11. Hubb97

    Hubb97 Member

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    Quick question. I've noticed recently that my elbows don't touch the floor when returning to the lying position during the sit ups- about an inch off no matter how hard I try and press them down. I believe this is down to my shoulders being really inflexible (i.e can't even do weighted squats as I can't bend far back enough to get the bar to rest on the shoulders). Could I potentially be pulled on this and is there any ways to remedy?
    Thanks.
     
  12. BoxSwallow

    BoxSwallow Active Member

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    Yes you can potentially be pulled off for this:
    (From here: http://www.royalmarines.uk/threads/rmfa-and-beeps.96072/)

    To remedy it you will need to improve you shoulder mobility and stretch your chest to fix this if you absolutely cannot get your elbows to touch the floor even when just completely fresh.
     
  13. Hubb97

    Hubb97 Member

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    Thank you, wouldn't have a clue where to start with this though, have obviously tried searching but it's all ad ridden bodybuilding.com videos so will have a proper look later, thanks though!
     
  14. BoxSwallow

    BoxSwallow Active Member

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    Here ya go, you want to start with this to warm up your upper body and shoulders so that the muscles are warm before you go into the static stretches:

    Then try doing the first 2 of these (Down Dog on the wall and Around the World on the Wall):
    https://breakingmuscle.com/learn/3-yoga-poses-to-increase-overhead-shoulder-mobility
    And these:


    So, 5-10 min Warm Up and 5 stretches try and fit them in 1-2x a day and you'll be golden.
     
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  15. Hubb97

    Hubb97 Member

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    Wow, really appreciate this! Thanks a lot!
     
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  16. posh_punter

    posh_punter New Member

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    Chaps, I'm struggling with getting my elbows in enough when doing press-ups in the correct form.
    Should I be angling my hands slightly outwards to bring my elbows closer to my body?
     
  17. Jaykay2343

    Jaykay2343 Member

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    Similar problem to me when I first started.

    Point your hands at 11oclock and 1oclock, practice doing less reps but quality press ups with elbows tight. If doing bench press or barbells and dumbells etc, use similar technique to keep your elbows in. If needs be, practice inbetween a wall and a box so you can't flare your elbows out.
     
  18. posh_punter

    posh_punter New Member

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    Do you find that it makes your wrists sore when you have your hands slightly angled? After having done a few sets, my wrists had completely stiffened up. I'm hoping they'll get used to it, but I don't want to do myself any damage.
     
  19. DD

    DD Active Member

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    Definitely worth a watch!
     

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