Pushups are not only a great way to build upper body strength and endurance, but they are a good way to test your upper body muscular strength and endurance.
The push-up test is a basic fitness test used by coaches, trainers, and athletes to assess upper body fitness and to monitor progress during strength and fitness training. This simple test helps you compare your own upper body muscular endurance to others of your age and gender and track your fitness program over time
Why Measure Upper Body Strength and Endurance?
Upper body strength and endurance is essential for athletes such as swimmers, climbers, or golfers who demand strength and power from their arms and shoulder to perform well and avoid injury. But a strong upper body is also important for everyone who wants to perform everyday movements, such as carrying luggage or picking up children, with ease and without risking injury.
How to Perform the Pushup Test
While performing pushups, you lift nearly 75 percent of your total body weight. Using a modified pushup position reduces this amount to about 60 percent of your total body weight.
Standard Pushup Test
1. Begin in a pushup position on hands and toes with hands shoulder-width apart and elbows fully extended 2. While keeping a straight line from the toes to hips, and to the shoulders, lower your upper body so your elbows bend to 90 degrees.
3. Push back up to the start position.
That is one rep. Continue with this form and complete as many repetitions as possible without breaking form.
Record the total number of full push-ups completed.
Modified Pushup Test
A modified version of the test is used for those who might have less upper body strength. The test is conducted in the same way as above, but uses a modified, "on the knee" pushup position.
1. Begin in a modified pushup position, on the hands and knees with hands shoulder-width apart and elbows fully extended
2. Drop the hips, and move the hands forward until you create a straight line from the knees, to the hips, and to the shoulders.
3. While keeping a straight position from the knees to the shoulders, lower your upper body so your elbows bend to 90 degrees.
4. Push back up to the start position.
That is one rep. Continue with this form and complete as many repetitions as possible without breaking form.
Record the total number of full modified pushups completed.
How to Score Your Results
After your complete the test, compare your results to the norms and recommendations for your age and gender shown below.
How did you do? Excellent, average or poor maybe? Now you know where you score on the chart today, try it again next month and see if you can improve. Follow the instructions and demo’s for the exercises and practice during the month, every other day if you can.
To make this even easier, come along to one of our Get Fit Today group training sessions in Abington Park. You will find that the extra motivation you get from our instructors and the other members will keep you going long after you feel like giving up.
If you think you’re ready to try a session, click here. We will see you in the park real soon!
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