Push-Up Test Definition
Use our Push-Up Test calculator to improve your workout results. This test provides an immediate assessment of how your push-up ability ranks among others of your age and gender. It can also offer a convenient way to measure physical improvement from day to day and week to week.
The test will let you accurately compare your performance to that of others. Used as a charting tool, it can also let you compare your early sets of push-ups to later sets.
Using the Push-Up Test
The Push-Up Test is designed to fit easily into your exercise regimen. It takes just a moment to set up.
- First select your gender and age range.
- Set a timer for one minute.
- Perform push-ups. Maintain proper form and concentrate on the muscles as they work.
- Enter number of push-ups completed in one minute.
- Press the “Calculate” button. Your results appear immediately. The report will inform you whether your number of push-ups per minute is below average, average or above average for people of your age and gender.
It can be helpful in the long term to record your results. Find a specialized exercise program that tracks performance, or simply create a paper chart. The important thing is that recording your results gives you the ability to see how you are improving, and how much you need to improve.
Men: Begin with your toes down against the floor, your arms extended at shoulders width, and your back straight. Lower your body with your arms until your elbows make a 90 degree angle. Return to your initial position, and repeat until you can no longer perform the exercise.
Women: Begin with your knees down against the floor, your arms extended just beyond shoulders width, and your back straight. Lower your body with your arms until your elbows make a 90 degree angle. Return to your beginning position, and repeat until you can no longer perform the exercise.
With regular use, you will find that your numbers steadily get better. For optimal results, be sure your body is adequately hydrated and ready to work, and that you are using proper form. Falling short in either of these areas can seriously hamper your progress.
Good Pull-Up Form
- Perform the full motion: Lower your chest to the ground and rise up as fully as you can. Do not limit the push-up to the easy middle range. This will not make you stronger.
- Protect your core: Be aware of our abdomen and back. Hold them in while you rise and descend. This will keep your body straight and prevent injury.
- Keep your neck straight: If you droop your head, you are sabotaging your back strength. A chin tilted forward will help keep your whole body in alignment.
- Rely on your arms: All of the power of the lift should derive from your arms. Do not pull with your back or hips.
- Remember to exhale: Release the pent-up carbon dioxide from your lungs as you lift up. This will add power to the push upward.
Push-ups have long been a mainstay of exercise routines. There are some good reasons why you might want to develop a push-up habit and keep working on your performance.
- Push-ups build uniform strength throughout the torso: upper chest, arms, shoulders, core and back.
- They require no equipment.
- When done right, push-ups create muscle definition in a short period of time.
- Because they are a resistance exercise, push-ups also help build stronger bones.