The purpose of the push-up test is to evaluate both the strength and endurance of the upper body, including the chest, shoulders, and triceps. As much as we hate them (I can actually hear you groaning in despair…), push-ups are one of the best exercises I know. Not only do they work every “problem” area on a woman’s upper body, they are extremely effective at engaging your core (both your abdominals and your lower back). I can learn a lot about a client’s fitness level and muscle weaknesses simply by watching them perform push-ups.
To begin, set up a mat and get into push-up position. For men, this is on your hands and toes, making sure your hands are directly underneath your shoulders and your body is straight.
For women, set yourself up on your knees and hands, again making sure your hands are directly underneath your shoulders. I’ve demonstrated this position in the pictures the the left.
The test requires you to perform as many push-ups as you can in one minute. In order to count the push-up, you must lower yourself to only a couple inches off the floor and return to the top without breaking form.
Count how many you did and compare to the charts below. Just as with the step test, A is excellent, B is good, and C needs improvement.
My next post will test your core strength through plank holds (basically holding the top of a push-up for one minute). So go ahead and start practicing!
