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 Improve Your Pull-Ups (3 Tips Based on Your Current Level)
3 Pull-Up Training Tips (Based on Your Level)
If you’re trying to improve your pull-ups, your training needs to reflect where you're at right now. You don’t need a new program every week. You just need to understand the purpose behind each session and adjust the structure as you get stronger.
Here’s how to approach pull-up training depending on whether you’re aiming to get above 10, 20, or 30 reps.
If You’re Trying to Get Above 10 Reps
The focus here is volume. That means more total reps across your workout, not just pushing a single max set.
You want to train in a way that builds your capacity and efficiency with the movement.
What to do:
Start by spreading your reps across multiple manageable sets.
(Example: 5 sets of 2 reps if your max is 3–4.)Use assistance if needed — bands, eccentrics, or a controlled mix of both.
Aim to gradually increase your total weekly reps, not just hit a new max.
Most people get stuck here because they don’t do enough total work. They do a few hard sets and stop. You’ll progress faster by doing more sets at a repeatable effort.
If You’re Aiming for 20+ Reps
This is where intensity starts to matter. The sets need to be hard. Either through load, volume, or harder variations. Not just doing a few easy sets and calling it a day.
What to do:
Add weight. Vest, belt, dumbbell (doesn’t matter).
Use tougher variations. Tempo pull-ups. Pause at the top. L-sit if you’ve got it.
Push each set to your limit.
The mistake here is thinking you can just keep doing the same volume work and expect to break through. You need to make the reps harder so the body adapts. Otherwise, you're just reinforcing the same output.
If You’re Going for 30+ Reps
At this point, everything matters – volume, intensity, structure, recovery. You’ve got to be deliberate with how you train across the week.
What to do:
Alternate heavy sessions with high-rep volume work.
Stay on top of the basics with grip, shoulder control, scap strength.
Track your total reps and intensity so you know you’re actually progressing.
Getting to 30 isn’t just about grinding. It’s about being smart with your structure and hitting them from all angles.
Summary
Your structure should evolve as you progress:
Under 10 reps → build volume
10–20 reps → increase intensity
20–30+ reps → combine both with purpose
This is the same principle I use with ADF applicants, general clients, and anyone chasing performance.
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