Struggling to Hit Your Military Entrance Push-Up Numbers?

When it comes to preparing for the military entrance fitness test, the push-up requirement can be challenging. If you find yourself struggling to reach your desired push-up numbers, don’t worry! In this blog post, we’ll introduce you to an effective strategy that can help you improve your push-up strength and endurance. By incorporating key movements like the push-up top hold, bent-over row, and Tate press into your training routine, you’ll be on your way to crushing your push-up goals and acing that military entrance test!

To begin, it’s important to determine your current max set of push-ups. This will serve as a baseline for tracking your progress throughout the training process. Perform as many push-ups as you can with proper form, ensuring your chest touches the ground and your elbows fully extend at the top. Note down the number of reps you achieve to establish your starting point.

Lance Cpl. Ronald Hinson from Heath Springs, South Carolina, competes in the push up challenge portion of the Shanghai Commanders’ Cup Nov. 14 at Camp Schwab. The meet tested the Marines in nine categories, ranging from fun events like softball and sumo wrestling to pull-up and push-up competitions. Every event was performed in a team setting further reinforcing camaraderie and cohesion. Hinson is a cyber-network operator with 1st Battalion, 1st Marine Regiment, currently assigned to 4th Marine Regiment, 3rd Marine Division, III Marine Expeditionary Force, under the unit deployment program. (U.S. Marine Corps photo by Cpl. Stephen D. Himes/Released)
Effort Is A Choice
The push-up top hold is a beneficial exercise for building strength in the upper body and improving push-up performance. Start in the regular push-up position with your arms fully extended. Lower your body towards the ground and hold the top position for 5-10 seconds before pushing back up. Perform 3-4 sets of 8-10 reps, gradually increasing the duration of the hold as you progress

The bent-over row is an excellent movement for targeting the muscles of the upper back, including the rhomboids and lats. Strengthening these muscles can enhance your push-up performance by improving stability and control. Grab a dumbbell or a barbell, hinge forward at the hips while keeping your back flat, and pull the weight towards your chest, squeezing your shoulder blades together. Aim for 3-4 sets of 10-12 reps, gradually increasing the weight over time.

The Tate press is a variation of the dumbbell bench press that places additional emphasis on the triceps. Strong triceps play a significant role in the lockout phase of the push-up, helping you maintain a stable and controlled position. Lie on a flat bench with dumbbells in your hands, palms facing each other. Lower the dumbbells towards your chest while keeping your elbows tucked in, then press them back up. Perform 3-4 sets of 10-12 reps, focusing on maintaining proper form and control throughout the movement.

Tracking Progress and Consistency: Throughout your training journey, it’s crucial to track your progress and stay consistent. Regularly reassess your max set of push-ups to monitor your improvement. Set realistic goals and gradually increase the intensity and volume of your workouts over time. Remember to listen to your body, allowing for adequate rest and recovery.

If you’re struggling to hit your desired push-up numbers for military entrance, incorporating targeted exercises like the push-up top hold, bent-over row, and Tate press can make a significant difference. By building strength in the relevant muscle groups and practising with consistency, you’ll be well on your way to achieving your push-up goals. Stay focused, stay determined, and remember that progress takes time. Keep pushing, and success will follow!


We are a functional fitness facility and understand we have biases like everyone else, we have attempted to be as objective as possible when creating this guide. Understand that what is valuable to one person may not necessarily be valuable to another. Thought and planned out choices always lead to better decisions. It is ok to invest in yourself and you can create your own change, you are always in control just take the wheel. If you have ay questions about Personal Training, get in touch with us today. We are happy to help!

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