Struggling to add those extra reps that could mean the difference between Pass and Silver—or Silver and Gold? This 2025-ready guide walks you through the most effective push-up training methods for IPPT. Before starting, check your current performance using the IPPT Calculator.
Why Push-Ups Matter So Much
Push-ups form one-quarter of your total IPPT points (25 out of 100). For a male aged 22-26, 38 reps ≈ 20 pts and 46+ reps = full 25 pts. With 2025’s progressive scoring, every single rep counts—so even a +2 improvement could raise your overall award tier.
Need to confirm exact thresholds? See the IPPT Scoring Chart (2025).
Top Workouts That Actually Work
1️⃣ Grease the Groove (GTG) – Endurance Builder
Goal: Train your nervous system to handle high volume without fatigue.
- Do multiple sub-max sets throughout the day (50–60% of your max each time).
- Example: If your max = 30 reps → perform 5–8 sets of 15 every 1–2 hours.
- Rest completely between sets; avoid failure.
Why it works: Builds consistency and muscle memory without burnout. Many NSmen add 8–10 reps in three weeks using GTG.
2️⃣ Pyramid Sets – Strength & Stamina Combo
Goal: Improve fatigue resistance for the 1-minute test window.
- Start at 1 rep → rest 10 sec → 2 reps → … up to 10 → then back down to 1.
- Total = 100 reps if you complete 1-10-1.
- Do 1–2 pyramids, resting 2 minutes between each.
Follow pace: ~1 rep/second. It mimics the IPPT tempo perfectly.
3️⃣ Plyometric Push-Ups – Explosive Power
Goal: Generate faster upward force to conserve energy.
- 3 sets of 8–12 reps, twice weekly.
- Push off the ground so your hands lift slightly; land softly.
- Start with knee-based plyos if needed.
Stronger drive = easier full-range reps under fatigue.
4️⃣ Weighted Push-Ups – Raw Strength Gain
Goal: Make bodyweight reps feel light.
- Add 5–10 kg plate or a weighted vest.
- 3 sets × 8–12 slow reps, 2-minute rest between sets.
- Do this 2× per week alongside endurance work.
After 3 weeks, your unweighted rep count can jump from 25 → 35+ easily.
5️⃣ Cluster Sets – Controlled High-Rep Practice
Goal: Build endurance without losing form.
- Break one large set into mini-sets with 10-second micro-rests.
- Example: Max 30 reps → do 4×6 reps (24 total) with 10-sec rests; repeat 3 clusters.
- Increase total volume each week.
Form Fixes That Protect Points
- Chest to ground: Place a water bottle under your chest; graze it every rep.
- Full extension: Lock elbows gently at the top.
- Stable core: No sagging or piking hips.
- Smooth rhythm: 1 rep per second.
Bad form = zero counts. For more form pitfalls, read Common IPPT Mistakes & How to Avoid Them.
Sample 4-Week Push-Up Improvement Plan
| Week | Main Work | Goal |
|---|---|---|
| 1 | GTG daily (5×12), Pyramid (1-7-1), Plyo (3×8) | Perfect your form |
| 2 | GTG (6×13), Pyramid (1-8-1), Weighted (3×10 @5 kg) | Build base strength |
| 3 | GTG (6×15), Cluster (3×4×6), Plyo (3×10) | Push volume up |
| 4 | GTG (5×18), Cluster (3×4×7), Weighted (3×12 @ 7.5 kg) | Peak for test |
Two days before your IPPT, rest fully for maximum output. Then warm up properly using guidance from Training Tips for IPPT Success (2025).
Integrate Push-Ups Into Your Full IPPT Prep
- Track total score progress in the IPPT Calculator.
- Check your overall point split on the Scoring Chart.
- Balance upper-body with run and core training from the Training Tips Guide.
- Aim for award targets in the Silver or Gold Guide (2025).
Final Motivation
Consistency wins. Every clean rep you add stacks up to points and confidence. Whether you’re chasing 51 to pass or 91+ for Gold, small daily practice routines deliver big results. Train smart, keep form strict, and let your effort show on the scoreboard. 💪🇸🇬