Push-Up Test

Physical Fitness Test: Push-Ups

The push-up test is a common measure of upper body strength and endurance. It primarily targets the chest, shoulders, triceps, and core muscles. Here’s how you can perform the test:

  1. Preparation:
    • Find a flat surface and assume a prone position (lying face down) with your hands placed slightly wider than shoulder-width apart.
    • Keep your toes on the ground and your body straight, forming a plank position.
    • Ensure your arms are fully extended.
  2. Test Execution:
    • Lower your body until your chest touches or comes close to touching the ground while maintaining a straight body position.
    • Push yourself back up to the starting position by fully extending your arms.
    • Repeat the movement as many times as you can while maintaining proper form without taking a break or stopping the motion.
  3. Recording Results:
    • Count the number of complete push-ups you were able to perform.

Now, let’s discuss how individuals might perform compared to the general population.

  1. Below Average:
    • If you perform fewer than 10 push-ups, it may indicate a below-average level of upper body strength and endurance compared to the general population.
  2. Average:
    • If you can perform 10 to 20 push-ups, it typically falls within the average range for the general population. This indicates a moderate level of upper body strength and endurance.
  3. Above Average:
    • If you can perform 20 to 30 push-ups, it suggests an above-average level of upper body strength and endurance compared to the general population.
  4. Excellent:
    • If you can perform more than 30 push-ups, it indicates an excellent level of upper body strength and endurance, which is considered well above average.

Remember, these ranges are approximate and can vary depending on factors such as age, gender, fitness level, and individual differences. It’s essential to focus on personal progress and improvement rather than comparing yourself strictly to the general population.

It’s also worth noting that a physical fitness test should not be the sole determinant of overall fitness. It’s advisable to incorporate a variety of exercises, such as cardio, flexibility, and other strength-training activities, into a well-rounded fitness routine. Consulting with a fitness professional or healthcare provider can provide you with a more comprehensive evaluation and personalized advice.