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Home ArticlesHealth & FitnessFitness Tests Push Up Strength Test
Fitness TestsHealth & Fitness

Push Up Strength Test

by doctorjeal February 4, 2016
by doctorjeal February 4, 2016 1 comment 2 minutes read
Push Up Exercise Challenge Banner Male
2.8K

Table of Contents

    • You’ll need:
    • Testing Procedure and Press Up Technique
  • Full Press Up
      • Modified Press Up Test
  • Track your results
    • Compare against normal values
      • Normative value for Full Body Press Up Test to fatigue
      • Normative Value for Modified Press Up Test to fatigue
  •  References: 
    • Like this:

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

Age Excellent Good Average Fair Poor
20-29 >54 45-54 35-44 20-34 <20
30-39 >44 35-44 25-34 15-24 <15
40-49 >39 30-39 20-29 12-19 <12
50-59 >34 25-34 15-24 8-14 <8
>59 >29 20-29 10-19 5-9 <5

Normative Value for Modified Press Up Test to fatigue

Age Excellent Good Average Fair Poor
20-29 >48 34-48 17-33 6-16 <6
30-39 >39 25-39 12-24 4-11 <4
40-49 >34 20-34 8-19 3-7 <3
50-59 >29 15-29 6-14 2-5 <2
>59 >19 5-19 3-4 1-2 <1

 References: 

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

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doctorjeal

I’m a fitness and business expert, passionate about health and fitness and helping people get more active. I’ve built many fitness challenges and workouts. I love waking, getting outside, and gardening.

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1 comment

28 Day Push Up Exercise Challenge (Male) | DoctorJeal June 12, 2020 - 6:06 pm

[…] press up test at the start and end of the month. This is really simple to do, read our article Push IT with the Press-Up Strength Test on how to conduct your own test together with a tracking sheet. You will also find normal […]

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    • Portfolio
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    • Contact Me
    • Shop
      • Blogging & Articles
      • Ebooks
  • Get Fit
    • Workouts
    • Challenges
      • Exercise Challenge Scoring Sheets
      • Monthly Challenges
        • January ‘Plank’ Challenge
        • February ‘Burpee’ Challenge
        • March ‘Push Up’ Challenge
        • April ‘Abs’ Challenge
        • May ‘Spotty Dog’ Challenge
        • June ‘Step’ Challenge
        • July ‘NO Alcohol’ Challenge
        • August ‘Squat Thrust’ Challenge
        • September ‘Skipping’ Challenge
        • October ‘Squat’ Challenge
        • November ‘Lunge’ Challenge
        • December ‘Star Jump’ Challenge
      • 28 Day Challenges
        • 28 Day Plank Challenge
        • 28 Day Burpee Challenge
        • 28 Day Push Up Challenge
        • 28 Day Abs Challenge
        • 28 Day Spotty Dog Challenge
        • 28 Day Step Challenge
        • 28 Day Squat Thrust Challenge
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        • 28 Day Squats Challenge
        • 28 Day Lunge Challenge
        • 28 Day Star Jump Challenge
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