Improve IPPT Score
with Progressive Push-Up Variations
Improve your IPPT Score.
Are you aiming to conquer the IPPT and achieve your best performance? If you’ve identified the push-up as an area improvement, we’re here to help you explore the power of progressive push-up variations and how incorporating them into your training routine can help you excel in the IPPT exam. Let’s get started.
Understanding Progressive Push-Up Variations
Progressive push-up variations are a systematic approach to gradually advancing your push-up ability. By starting with modified push-ups and progressively moving towards more challenging variations, you can steadily improve your strength, endurance, and muscle engagement.
1) Modified Push-Ups (Beginner Level):
Begin with modified push-ups to establish a solid foundation. Assume a plank position with your knees on the ground instead of your toes. Maintain a straight line from your shoulders to your knees and focus on engaging your core. Aim for proper form and gradually increase the number of repetitions as you build strength. Try starting with three sets of eight to ten reps.
2) Standard Push-Ups (Intermediate Level):
Once you feel comfortable with modified push-ups, progress to the standard variation. Place your hands slightly wider than shoulder-width apart, align your body in a plank position, and lower yourself until your chest grazes the floor. Push back up to the starting position while maintaining a controlled movement. Begin with three sets of six to eight reps and gradually increase the number of reps as you become more proficient.
3) Diamond Push-Ups (Intermediate to Advanced Level):
To target your triceps and challenge your upper body strength further, diamond push-ups are an excellent progression. Position your hands close together, forming a diamond shape with your thumbs and index fingers. Lower yourself while keeping your elbows close to your body. Push back up, extending your arms fully. Start with three sets of five to six reps and work your way up as you gain strength.
4) Decline Push-Ups (Advanced Level):
Take your push-up prowess to new heights with decline push-ups. Position your feet on an elevated surface, such as a bench or step, while assuming a plank position with your hands on the ground. Lower your chest towards the floor and push back up, engaging your core and upper body. Begin with three sets of four to five reps, gradually increasing the number of reps as you progress.
If you are looking for additional guidance in your training, be sure to enquire for PT services.