Push Ups For The ADF/Police
Although push ups are no longer a requirement for Navy & Air Force pre-entry fitness assessments (see know your fitness standards), they are still something that EVERYONE should be working on.
Being able to perform a good amount of push ups indicates a good amount of upper body strength and muscular endurance which is critical to have as a tactical athlete.
Navy and Air Force no longer require you to be able to perform a push up before you enlist but this does not mean you are not required to do them once you are enlisted.
If you are able to create a solid baseline of upper body strength and muscular endurance which is displayed by the amount of push ups you can perform then you will not only be able to pass your fitness tests at basic training but you will find that this additional upper body strength will help with a multitude of tasks including obstacle courses, hand-hand combat, fire and movement, body drags and even holding a rifle at your shoulder.
Below is an in-depth video about how to conduct a technically efficient push up to the standards of the Australian Defence Force
Training For Push Ups
It's very clear that a lot of people just don't have the knowledge about what needs to be trained to improve push ups. So here's some basic info to help steer you in the right direction. Once you can do 60+ reps in a row than the approach/methods start to change.
Exercise Selection
To improve your push up strength you need to improve your upper body strength specific to the "push" movement pattern which is essentially any movement that involves you pushing something away from your body using your upper body. A strong back and core are also very important elements to help with this movement indirectly.
When creating your workout choose 1-2 compound main lifts that train the push pattern.
Example exercises:
▪️Push Up Variations
▪️Bench Press Variations
▪️Dip Variations
▪️Shoulder Press Variations
Frequency
The best place to start is to include 2-3 push up focused strength workouts per week.
Volume/Intensity
The reason you cannot do a push up/struggle with them right now is because you lack the STRENGTH not endurance. So to build strength you MUST lift heavy things to stimulate the nervous system and muscles correctly. Strength work in circuit form like F45 and CrossFit metcons etc WILL NOT build your strength.
Instead use simple sets and reps that you build the weight each time you repeat the workout. Start by performing 3-5 sets of 5 reps each set with a 2-3 minute (yes a 2-3min!) rest between sets. You can do other things during your rest that won't interfere such as exercises for you back, legs or even light cardio.
You don't need to go to failure each set but you need to push the limits so that you are only leaving 1-2 reps left in the tank each set. The long rests should allow you to use the same weight across all sets.
Accessory Work
After your main lifts choose a couple of exercises working the same muscles and perform some higher rep sets. Don't go crazy if you a hitting 3 sessions per week.
Example exercises:
▪️Regressed Push Up Variations
▪️Lighter weights on push pattern variations
▪️Pec Fly Variations
▪️Tricep Extension Variations
▪️Front Delt Raises
Progression
Repeat the workouts for 4-6 weeks with the focus to build the weight and BE AWARE this will not "feel" like you do after you complete an endurance circuit like F45. You will not feel completely exhausted because it is not training your energy systems, it is training your STRENGTH which feels a lot different.
If you consistently target and progress the correct movement pattern with proper strength training and include extra upper back and core training I can 100% guarantee you will improve quickly.
🚀 Bonus
If you're just starting out and struggling to do a single push-up on the ground, this recorded workshop video is exactly what you need. It’s designed to help you achieve your first push-up, with no equipment required, and you can do it anywhere. Check it out below.
Pre-entry Fitness Targets
Over my 16 year career in the full-time Army I never even knew what the pass mark was for my age and gender. This was because I knew I could pass and the only thing I was focused on was how many I could do!
This is the attitude I want all of you to take on. Always strive to be better!
My official highest push up score was 105 reps in 2 minutes (below is a video of 91) but I have seen many people do a lot more.
You don't have to be the best as long as you continue to improve and don't settle for good enough. Continue to push your limits and find out what you are capable of.
Here are some suggested targets that will have you sitting in a better position than 90% of other recruits and will set you up for success for active service fitness testing.
🎯 2min Push up Test (Army)
Males = 50+
Females = 30+
🎯 Cadence Push Up Test (Navy/Air Force/SF)
Males = 35+
Females = 20+
Special Forces = 60+
7 Day Beginner Push Up Program
To help you get started I would like to gift you a 7 day beginner push up program that you can download for free. These workouts can be repeated for 4-6 weeks with the goal to progress the workouts as much as possible.
Learn more about push up training here:
How to Train in the Final 2 Weeks Before Kapooka: A Practical Guide for ADF Applicants
How to Train in the Final 2 Weeks Before Kapooka: A Practical Guide for ADF Applicants
Preparing for Kapooka? You're not alone in wondering how to approach your training in those final weeks before enlistment. One of our members recently asked:
"I have Kapooka in just over three weeks. What’s the best approach to my training and nutrition schedule to ensure I maintain my gains, but I’m rested enough for the 21 days?"
Here’s your no-nonsense guide to tapering your training and arriving fit, fresh, and ready.
Why Tapering Matters
The final stretch before basic training isn’t about pushing harder — it’s about backing off just enough to let your body recover while still staying active. Training breaks the body down. Recovery builds it back up. If you’re constantly loading the system, you’re walking into Kapooka with fatigue, soreness, and a greater risk of injury.
This isn’t a performance peak. It’s a readiness phase.
Your job was to build the engine months ago. Now it's time to maintain it and clear out the accumulated fatigue.
Key Principles for the Final 2 Weeks
1. Maintain, Don’t Max Out
Stop chasing PBs. Your fitness base is already there. Instead, shift your focus to:
Keeping movement consistent (train most days)
Reducing intensity and volume
Avoiding soreness and overreaching
Your sessions should leave you feeling fresh — not wrecked.
2. Start the Taper 2 Weeks Out
Week 1 (2 weeks out): Slightly lower intensity and volume. Maintain similar structure to your regular sessions, but ease back on big runs, max lifts, and long-duration training.
Week 2 (final week): Cut load by 30–50%. Lighter weights, slower runs, shorter sessions. This week is all about recovery.
3. Prioritise Recovery
This includes:
Proper warm-ups and cool-downs
Mobility and stretching work
Sleep (7–8 hours minimum)
Staying hydrated (include electrolytes)
Hitting your protein and calorie targets to support recovery
4. Light Movement Over Rest
Complete rest isn’t the goal. Instead, switch some sessions to low-intensity cardio like walking, light rowing, or mobility-focused work.
Mental & Lifestyle Prep
Your body isn’t the only thing that needs a taper — your brain does too.
1. Visualise Success
Picture yourself marching out, completing your course, and putting on your uniform. Keep that image in your mind and let it guide your mindset.
2. Control What You Can
Focus on controllables:
Sleep
Nutrition
Breathwork
Stress management
These small factors matter. In basic training, you won’t control much — so take advantage of that now.
3. Avoid Injury & Illness
No risky activities (mountain biking, intense contact sports, etc.)
Don’t try new training methods or routines
Limit exposure to big crowds and high-risk situations where illness can derail your prep
Admin & Packing
Get your checklist sorted early:
Financials
Packing
Pet arrangements
Loose ends
Don’t leave it to the last 48 hours.
For inspiration, check out how Kate bounced back after failing Kapooka and came back stronger.
Final Word: Train Smart, Arrive Fresh
You’ve done the hard work. Now it’s about arriving sharp — physically and mentally.
Don’t stack stress on stress. Use this taper window to dial things in and front-load your recovery. That way, when you step off the bus, you’re not playing catch-up — you’re already in the fight.
Want help structuring your training with expert support? Check out our Beep Test Training Guide and Beep Test Mindset Hacks.
🎥 Watch the full video here
Need a Plan Built for ADF Applicants?
Join the Fit For Service training plan — trusted by aspiring applicants across Australia:
No guesswork. No wasted time. Just the exact steps to get you physically and mentally prepared for service.
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