Exercises at level 3 are suitable for those with a solid base of fitness & aiming to get maximum IPPT score.
Many of the exercises are similar to level 2, the repetitions and number of sets are higher.
30 to 40 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 10 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.
Try to push yourself to a standing position using the higher portion of a bench to work on your explosive strength.
20 reps to 35 per set. 4 to 8 sets.
20 to 30 repetitions per set. (Keep your knee, hip and shoulders in one straight line) 4 to 10 sets.
Place your feet on an elevated surface like a bench or sofa.
15 reps to 25 per set. 4 to 10 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.
10 reps to 25 per set. 4 to 10 sets
(or as many as you can throughout the day)
This 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.
8 to 15 reps per set. 4 to 10 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 90 second moving plank.
In the moving plank, you can rock forward and backward & side to side creating greater muscle activation in your core as well as your shoulders.
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.
4 to 8 sets.
For greater challenge, plank after you have done a set of push ups (remember to always keep good posture)
Same as full plank.
Use a weighted vest 2-10kg while performing push ups.
You could also fill a bag with heavy books (just ensure that the items in the bag do not move and hit your head as you are doing the exercise)
8 to 12 repetitions per set. 4 to 10 sets.
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.
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