Exercises at level 2 are suitable for those with some foundation of fitness & aiming to pass IPPT or pass with incentive.
Here are a few ways to start getting stronger.
Start with a version that you can manage with good technique. The push up variations get more challenging as you scroll down the page.
The exercise in level 2 may be the same as level 1 but the repetition ranges and sets are higher.
20 to 35 per set. (Lie your lower half of your body on the floor throughout the pushing movement) 4 to 8 sets.
15 to 35 per set. (Keep your knee, hip and shoulders in one straight line) 4 to 8 sets.
Incline push ups of 15 reps to 30 per set. Start from an outdoor bench, sofa or any stable structure.
Using an outdoor bench, start from the top of the bench, when you get strong, use the lower part of the bench. 4 to 8 sets.
Incline push ups are the best to transition to full push ups as they require you to maintain the same posture and core muscle activation.
For female officers, the incline push up will also translate to better form when doing the knee push ups.
Try to push yourself to a standing position using the higher portion of a bench to work on your explosive strength.
15 reps to 30 per set. 4 to 8 sets.
Full push ups of 10 reps to 15 per set. 4 to 8 sets (or as many as you can throughout the day)
Place your feet on an elevated surface like a bench or sofa.
5 reps to 10 per set. 4 to 8 sets
(or as many as you can throughout the day)
This style of push up is used as a test event for the United States Army.
5 reps to 12 per set. 4 to 8 sets
(or as many as you can throughout the day)
The video below shows the most recent variation of the hand release push up used as in a 2min test event for the United States Army.
This version works the shoulders more than the standard push ups
5 reps to 12 per set. 4 to 8 sets
(or as many as you can throughout the day)
Use a heavy resistance band to focus on getting strong in the last 35% of the push up movement.
5 to 10 reps per set. 3 to 5 sets.
Hold the “ends” of the band, place the band behind you and perform a push up.
You can do this movement from a standing position. (just make sure you are wearing a thick shirt so that you don’t leave a mark on your arms)
I like this variation as it's easy to do perform anywhere & it helped me break my maximum push record as this exercise focuses on the last 35% of the push up movement.
45 to 60 second plank. If you can go beyond 90 seconds, add in a one arm plank for a few seconds on one arm followed by the other arm before moving starting a 2 arm plank.
2 to 4 sets.
For greater challenge, plank after you have done a set of push ups (remember to always keep good posture)
The video below shows a moving version of the plank. I find this more interesting to do and it is a more functional exercise than the stationary plank.
Same full plank
This exercise requires you to use an outdoor space. It may not be something you can do everyday unless you have a parallel bar at home or near your home.
It is a good pushing exercise can add more variety to your upper body workout.
IPPT READY by Terence Choo
Terms of use. Privacy Policy. Disclaimer.