Push-ups – to assess upper-body muscular endurance
How push-ups exercise improves upper-body strength
Push-ups are a great indicator of your upper body strength and the progress of your muscle building exercise. Here's our guide to using push-ups as a way of seeing whether your exercise routine needs to be further developed.
Technically, this test measures muscular endurance rather than pure strength, as it is based on how many you can do in a fixed period of time rather than how much weight you can lift – but it is still a respectable measure of upper-body brawn. Push-ups challenge the chest, shoulder and upper arm muscles – and require good core stability.
How to do this exercise
Assume a push-up position (if you can’t do any push-ups, then assume a modified position with your knees and lower legs on the floor). Each repetition must be executed with good technique: the body should remain in a straight line, the head should be in line with the spine, and the arms should bend to at least 90 degrees.
Results of this exercise technique:
- 30 or more for men / 25 or more for women = excellent
- 25 to 29 for men / 20 to 24 for women = good
- 20 to 24 for men / 15 to 19 for women = not bad
- 19 or less for men / 14 or less for women = needs work!