Preview
Hüseyin Akbulut, MSc (2026). Push-Up Test: Protocol, Norms and Application. Sporeus. Retrieved, October 28, 2026. https://sporeus.com/en/egzersiz-testleri-en/push-up-test/
Measures: Upper-body muscular endurance
Table of Contents
Difficulty: Easy | Category: Strength
Protocol
The Push-Up Test is a body-weight-based test measuring upper-body muscular endurance. It requires minimal equipment and is applicable to large populations.
Preparation: The participant warms up for 5 minutes generally. Push-up technique is taught: plank position, body in a straight line, hands at shoulder width. Incorrect technique (hip raising, trunk bending) does not count.
Test Procedure (Standard): The participant starts in plank position. Slowly lowers the chest toward the floor (5 cm distance) and returns to full extension. Maximum repetitions are determined without a time limit. Modified (knee) push-ups may be used for women. Each repetition is counted; the test ends when poor form is detected.
Test Procedure (1 Minute): Some protocols measure maximum push-ups in 1 minute. Can be applied with or without tempo.
Data Recording: Maximum repetition count or 1-minute count is recorded. Not normalized to body weight; age and sex-based normative tables are used.
Post-Test: Chest, shoulder, and triceps stretching. Results are compared to ACSM or military standards.
Formula
Performance = maximum number of reps; read the age and sex column of the normative table
Equipment Required
flat surface, mat (optional), kronometre
Normative Values (Age: 20-29)
| Classification | Male | Female |
|---|---|---|
| Excellent | >54 reps | >49 reps (modified) |
| Good | 45-54 reps | 34-49 reps |
| Average | 35-44 reps | 17-33 reps |
| Below Average | 20-34 reps | 6-16 reps |
| Poor | <20 reps | <6 reps |
Practical Applications
The push-up test is the standard protocol for upper-body endurance in military selection exams, school physical education, and general fitness assessments.
Limitations
Technical standardization is difficult; inter-rater variability is high. Not applicable in individuals with a history of shoulder injury.
Related Tests: 1RM Bench Press, Pull-Up Test, Plank Hold Test
Sources: ACSM Guidelines, 2021; Golding LA et al., 2000, YMCA Fitness Testing Manual
Hüseyin Akbulut is the founder of Sporeus and author of THRESHOLD (EŞİK), a 540-page Turkish-language book on endurance science.
- 540pp THRESHOLD Book
- MSc Sport Sciences
- Marmara University
Protocol The Push-Up Test is a body-weight-based test measuring upper-body muscular endurance. It requires minimal equipment and is applicable to large populations. Preparation: The participant warms up for 5 minutes generally. Push-up technique is taught: plank position, body in a straight line, hands at shoulder width. Incorrect technique (hip raising, trunk bending) does not count. Test Procedure (Standard): The participant starts in plank position. Slowly lowers the chest toward the floor (5 cm distance) and returns to full extension. Maximum repetitions are determined without a time limit. Modified (knee) push-ups may be used for women. Each repetition is counted; the test ends when poor form is detected. Test Procedure (1 Minute): Some protocols measure maximum push-ups in 1 minute. Can be applied with or without tempo. Data Recording: Maximum repetition count or 1-minute count is recorded. Not normalized to body weight; age and sex-based normative tables are used. Post-Test: Chest, shoulder, and triceps stretching. Results are compared to ACSM or military standards. Formula
Performance = maximum number of reps; read the age and sex column of the normative table
Equipment Required
flat surface, mat (optional), kronometre
