Push Up Strength Test

You’ll need:

• A flat surface and an Exercise Matt for comfort

Testing Procedure and Press Up Technique

Each press up must be completed with near-perfect technique and posture to be counted as a full repetition.  

• Lie down onto the mat In the prone position (facing the floor) adopting the start position with arms outstretched and hands at shoulder-width apart,
• Your feet can be together or up to 12 inches apart. 
• The body should form a relatively straight line. 
• Each repetition should be performed lowering the body as one unit towards the floor to a minimum of upper arms parallel to the floor (90 degrees), 
• Return to the start position pushing though the floor lifting body as one unit.
• The push up should continue with no rest periods.
• During the exercise, it’s advisable to look slight forward or directly down at the floor to avoid too much compression of the vertebra in the neck.
• Record the total number of full-body press-ups completed by the subject before failure or until the time is reached.

This test can be conducted on your own, but you must be honest with yourself. If possible, grab a friend or fellow gym user to count your repetitions performed and to time your effort.

Full Press Up

Modified Press Up Test

The modified version of the fitness test can be performed if your base strength is low or if you can not perform at least one full press up. This is a good option for females and those new to exercise.

Track your results

When you perform this test, keep a record of your results, and compare with future attempts, try to ensure conditions are kept the same with each test to make it as fair on yourself as possible. Download the Kiss Fitness tracking sheet below and print out to record your results and track your progress over time.

Download Press Up Test Tracking Sheet

Compare against normal values

Below are charts for the normative values for the press up test performed to fatigue, that is the maximum number of push-ups a subject was able to perform before they could no longer perform any more repetitions.

Normative value for Full Body Press Up Test to fatigue

Normative Value for Modified Press Up Test to fatigue

 References: 

• Practical Fitness Testing: Analysis in Exercise and Sport (Fitness Professionals)