How to do a Push Up Test

You can test your upper body strength using the push up test. The push up measures your chest, shoulder, and tricep endurance. This test is easy to do and requires no equipment. Once you are finished compare your results with the chart below.

Push up chart that shows you how you rank compared to others.

  

  Download Push Up Test Norms Chart  

 

1. Assume the appropriate push up position: men get on your hands and toes (regular push-up). Make sure you breath with each rep.

2. Count the number of push-ups performed correctly. The spine should remain in proper alignment supported by the abdominals, with the neck continuing as a natural extension of the spine. The chest should come within three-inches of the floor.

3. The test is complete when the correct form can no longer by maintained or when you are unable to complete another rep. Look at the chart below to see how you did.

 

 

Men

    AGE      
RATING 20-29 30-39 40-49 50-59 60+
Excellent >55 >45 >40 >35 >30
Good 45-54 35-44 30-39 25-34 20-29
Average 35-44 25-34 20-29 15-24 10-19
Fair 20-34 15-24 12-19 8-14 5-9
Poor <19 <14 <11 <7 <4
         

 

Women

 

 

    AGE      
RATING 20-29 30-39 40-49 50-59 60+
Excellent >49 >40 >35 >30 >20
Good 34-48 25-39 20-34 15-29 5-19
Average 17-33 12-24 8-19 6-14 3-4
Fair 6-16 4-11 3-7 2-5 1-2
Poor <5 <3 <2 <1 <0