The push-up test is a common fitness assessment used to evaluate body strength and endurance. It involves the performance of push-ups, a bodyweight exercise that primarily targets the muscles of the chest, shoulders, and triceps. The test is straightforward and can be conducted in various settings, making it a popular choice for assessing muscular fitness.
How to do a push-up test
- Starting Position: Begin in a prone position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from head to heels.
- Execution: Lower your body towards the ground by bending your elbows. Keep your body straight, avoiding sagging or arching your back. Lower yourself until your chest is close to the ground or nearly touches it.
- Upward Movement: Push through your palms to straighten your arms and return to the starting position.
- Repetition: Perform as many push-ups as you can with proper form. The test is often conducted for a specific duration, such as one minute, or until failure.
The push-up test provides a quick and practical measure of upper body muscular endurance. It's often used in fitness assessments for military, law enforcement, and various sports. The number of push-ups performed can be compared to established norms based on factors such as age, gender, and fitness levels.
Tips for a proper push-up
- Keep your body in a straight line from head to heels.
- Engage your core muscles to maintain a stable position.
- Lower your chest to within a few inches of the ground.
- Ensure that your elbows are at a 90-degree angle when lowering.
Push-up test norms for men
| Age | 17-19 | 20-29 | 30-39 | 40-49 | 50-59 | 60-65 |
|---|---|---|---|---|---|---|
| Excellent | > 56 | > 47 | > 41 | > 34 | > 31 | > 30 |
| Good | 47-56 | 39-47 | 34-41 | 28-34 | 25-31 | 24-30 |
| Above average | 35-46 | 30-39 | 25-33 | 21-28 | 18-24 | 17-23 |
| Average | 19-34 | 17-29 | 13-24 | 11-20 | 9-17 | 6-16 |
| Below average | 11-18 | 10-16 | 8-12 | 6-10 | 5-8 | 3-5 |
| Poor | 4-10 | 4-9 | 2-7 | 1-5 | 1-4 | 1-2 |
| Very Poor | < 4 | < 4 | < 2 | 0 | 0 | 0 |
Push-up test norms for women
| Age | 17-19 | 20-29 | 30-39 | 40-49 | 50-59 | 60-65 |
|---|---|---|---|---|---|---|
| Excellent | > 30 | > 32 | > 28 | > 20 | > 16 | > 12 |
| Good | 22-30 | 24-32 | 21-28 | 15-20 | 13-16 | 10-12 |
| Above average | 11-21 | 14-23 | 13-20 | 10-14 | 9-12 | 6-9 |
| Average | 7-10 | 9-13 | 7-12 | 5-9 | 4-8 | 3-5 |
| Below average | 4-6 | 5-8 | 3-6 | 2-4 | 2-3 | 2 |
| Poor | 1-3 | 1-4 | 1-2 | 1 | 1 | 1 |
| Very Poor | 0 | 0 | 0 | 0 | 0 | 0 |
While the push-up test is widely used, it's important to note that individual fitness assessments may vary, and some organizations may have their own protocols or variations of the test. Always follow the specific guidelines provided by the administering organization or fitness professional.
Remember, the push-up test may not be suitable for everyone, especially those with certain health conditions or injuries. If in doubt, it's advisable to consult with a fitness professional or healthcare provider before attempting fitness assessments.