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 complete beginner to the tests, the IT3 Program program is for you. It’s our intro program to help you build your skills and technique for the test, giving you the confidence you need to succeed.

Looking to run a practice? Check out the PARE and POPAT Practice Test page for the next available session.

Don’t live in the Lower Mainland? I offer online coaching for those who live far from our physical location.

And if you have any questions about training, you can reach out to me at