Push-up test

The push-up test measures upper body muscular endurance by counting the maximum number of consecutive push-ups completed without rest.^{1Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 244.}

ACSM’s protocol uses standard push-ups for men and modified knee push-ups for women.^{1Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 244.} The client lowers until the chin touches the mat without letting the stomach touch, keeps the back straight, and finishes each rep with straight arms.^{1Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 244.} Stop when the client strains forcibly or can’t maintain technique within two repetitions.^{1Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 244.}

Push-up test protocols

The Army version counts reps over 2 minutes, allows pauses only in the up position, and requires the upper arms to reach parallel to the ground.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 291.} The NSCA’s strength and conditioning text describes the ACSM version as continuous reps until failure, with men lowering the chest to the recorder’s fist held vertically against the ground.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 291.}

In practice

• Count only reps that reach the required low position.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 291.}
• ACSM’s norms use standard push-ups for men and modified push-ups for women.^{1Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 244.} Research on college-age women suggests standard push-ups suit both sexes, but norms for women doing standard push-ups still need to be developed.^{1Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 244.}
• Some clients with weaker or smaller upper body muscles, including younger and older clients, some women and sedentary clients, may manage fewer than 6 modified push-ups because body weight alone is too heavy.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 194.}
• For these clients, the test measures strength rather than endurance.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 194.} The NSCA suggests the YMCA bench press test as an endurance test instead, and says it’s more accurate when the client has lifting experience.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 194.}