Press up test

Many people think that a huge chest equals strength. However, lift heavy on the bench press doesn't show relative strength (a measure of strength in relation to your bodyweight). In order ro test relative strength see how many press ups you can perform in a single minute.

Why perform the press up test?

The press up test is a good indicator of aerobic  and anaerobic fitness as well as upper body strength and overall health. For example if you can only perform a small number of repetitions this may mean that:

• The blood isn;t reaching your pectoral muscles as well as possible
• Your tricep and shoulder muscles are weak
• You are overtraining in the gym

Performing the press up test

Perform as many press ups as you can with correct form in 60 seconds without rest. To perform press ups correctly follow the tips below:

1. Lie down on a mat or soft flooring with your hands shoulder-width apart and arms fully extended and your legs straight with feet together.
2. Keep your back straigth and flat and your head up (eyes facing forward).
3. Bend your elbows to lower your body until your elbows reach a 90 degree angle (your chest should be approximately 3 to 4 inches from the floor).
4. Imagine pushinh your hands through the floor and your arms will straighten and you will push yourself up to the start position.
5. Repeat.

NOTE: Women performing the press up test can do so with their lower legs rest on their knees during the action. This is called a modified press up.

Press up video clip

How did you score?

Compare your scores to the table below.

Full body press up

Age	Excellent	Good	Average	Fair	Poor
20 - 29	>54	45 - 54	35 - 44	20 - 34	<20
30 - 39	>44	35 - 44	25 - 34	15 - 24	<15
40 -49	>39	30 - 39	20 - 29	12 - 19	<12
50 - 59	>34	25 - 34	15 - 24	8 - 14	<8
60+	>29	20 - 29	10 - 19	5 - 9	<5

Modified Push Ups

Age	Excellent	Good	Average	Fair	Poor
20 - 29	>48	34 - 38	17 - 33	6 - 16	<6
30 - 39	>39	25 - 39	12 - 24	4 - 11	<4
40 -49	>34	20 - 34	8 - 19	3 - 7	<3
50 - 59	>29	15 - 29	6 - 14	2 - 5	<2
60+	>19	5 - 19	3 - 4	1- 2	<1

Table Reference: McArdle W.D. et al; Essential of Exercise Physiology; 2000

How to improve your score

Try and add 2 or 3 reps to your score each week. This will allow you to gradually build up your strength and press up test personal best. Do 3 sets of as many press ups as you can 2 or 3 times a week. Rest for 3 minutes between each set.

NOTE: At the end of the last set when you can't squeeze out another repetition drop to you

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