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How to Improve Push-Ups for IPPT?

The Individual Physical Proficiency Test (IPPT) is a mandatory fitness assessment for National Servicemen (NSmen) in Singapore. It consists of three key components: push-ups, sit-ups, and a 2.4km run. Push-ups are an essential part of the test, contributing to the overall score. If you want to achieve a higher score, you must improve your push-up performance.

Before diving into push-up improvement techniques, you can check the IPPT table for situps to understand how sit-ups contribute to your total score. Now, let's focus on enhancing your push-up performance for a better IPPT result.

Understanding the Push-Up Scoring System

Push-ups are graded based on the number of repetitions you can complete in one minute. Your score depends on your age group, with higher repetitions earning more points. Since push-ups contribute significantly to your overall IPPT score, improving your push-up count can make a big difference.

Common Mistakes That Reduce Push-Up Performance

Before improving your push-up count, it's essential to identify and correct common mistakes:

Incorrect Form – Arching the back or flaring elbows reduces efficiency.

Inconsistent Breathing – Holding your breath tires you out faster.

Poor Core Engagement – Weak core muscles lead to early fatigue.

Lack of Strength and Endurance – Weak muscles prevent higher repetitions.

Training Strategies to Improve Push-Ups

To perform better in the IPPT push-up test, follow these training strategies:

1. Perfect Your Form

Keep your body in a straight line from head to toe.

Hands should be shoulder-width apart.

Lower your chest until it nearly touches the ground.

Keep elbows at about a 45-degree angle from your body.

Engage your core throughout the movement.

2. Increase Upper Body Strength

Building strength in key muscle groups will help you perform more push-ups effortlessly. Focus on exercises such as:

Bench Press – Strengthens chest and triceps.

Dumbbell Shoulder Press – Improves shoulder endurance.

Triceps Dips – Enhances arm strength.

Pull-Ups – Develops overall upper body strength.

3. Train with Push-Up Variations

Using different push-up variations can target different muscle groups and improve endurance:

Incline Push-Ups – Easier version to build endurance.

Diamond Push-Ups – Focuses on triceps and chest.

Archer Push-Ups – Develops unilateral strength.

Clap Push-Ups – Enhances explosive power.

4. Increase Push-Up Endurance

Endurance plays a crucial role in maximizing your repetitions. Follow these tips:

Perform AMRAP (As Many Reps As Possible) Sets – Push yourself to failure.

Time-Based Training – Do as many push-ups as possible in 30 seconds, then rest and repeat.

Pyramid Training – Start with one push-up, increase by one each set, then decrease back down.

Daily Push-Up Challenge – Set a daily push-up goal and increase it gradually.

5. Core and Stability Training

A strong core helps maintain proper push-up form, preventing early fatigue. Add these exercises to your routine:

Planks – Improves core stability.

Russian Twists – Strengthens obliques.

Leg Raises – Enhances lower abs.

Superman Holds – Strengthens the lower back.

6. Optimize Recovery and Nutrition

Recovery and diet play a major role in improving push-up performance:

Adequate Rest – Allow muscles to recover between intense sessions.

Protein Intake – Helps in muscle repair and growth.

Hydration – Prevents muscle cramps and fatigue.

Stretching and Mobility Work – Reduces injury risk and improves flexibility.

Conclusion

Improving your push-up performance for IPPT requires a combination of strength training, endurance workouts, and proper form. By consistently following these training techniques, you can increase your push-up count and boost your overall IPPT score. Start incorporating these exercises into your routine, track your progress, and aim for gradual improvement to achieve the best results.