How To Perform the Push (PARE/POPAT Test)

The push is deceptively hard. You don’t realize how challenging it is until you’ve done it, especially after running 6 laps of the course.

The mistake many people make is to think the push is simply an upper body exercise. They rely on their arms and upper body muscles to push the handles in and keep it there.

The reality is, the push is a whole body effort, with the legs driving the handles in, not the arms and upper body.

To learn how to properly perform the push, check out the video below:


Don’t have a machine to practice on? You can try simulating the push with a partner. Check out the post here.

And if you want to learn how to perform the pull, check out the post here.

Wanna learn more about our program? Check out the Police Fitness Training program. It’s our ongoing training program to help you prepare for your physical test and for the Academy.

If you’re a beginner to the tests, the IT3 Program is for you. It’s our private training intro program, where you work 1-on-1 with one of our trainers to help you build your skills and technique for the test. This will build the confidence you need to succeed.

Looking to run an official test or practice test? Check out the Official and Practice Testing schedule for the next available session.

Can’t train at Redline due to distance or schedule? Online coaching is available for those who live far away, or who’s schedules don’t jive with ours.

And if you have any questions about training or our services, you can reach out to our Team at