--- title: "Push Up Test" description: "The Push Up Test assesses upper-body pushing endurance using repeated push-ups performed to a standardised depth, tempo or technical failure point." url: https://help.matassessment.com/en/articles/702-push-up-test collection: "Strength (Endurance)" updated: 2026-06-30 language: en --- # Push Up Test The Push Up Test assesses upper-body pushing endurance using repeated push-ups performed to a standardised depth, tempo or technical failure point. Push-up endurance can be relevant for gym training, field sports, combat sports, military-style fitness testing, general fitness, upper-body conditioning and return-to-training progress monitoring. The Push Up Test provides a simple way to assess repeated upper-body pushing performance without specialised equipment. It can be performed from the toes, knees, an incline surface or another clearly standardised position depending on the client and testing goal. The result should be interpreted alongside shoulder range of motion, upper-body strength, pressing strength, trunk endurance, symptoms, training history and movement quality. ## Quick Summary Test name: Push Up Test Common versions: Full push-up, modified push-up, incline push-up, cadence push-up, maximum repetition push-up Category: Upper-body pushing endurance Primary score: Valid repetitions completed Best use: Baseline testing, retesting, upper-body endurance tracking and training progress monitoring Key limitation: Technique, depth, cadence, fatigue and body position strongly influence the result ## What Is This Assessment? The Push Up Test assesses how many valid push-ups a client can complete using a consistent setup and repetition standard. Common versions include: Full push-up from toes Modified push-up from knees Incline push-up Tempo or cadence push-up Maximum repetition push-up to technical failure Time-limited push-up test The exact setup must be recorded because hand position, body position, depth, tempo, rest rules and stopping criteria all change the score. ## Why It Is Used The Push Up Test may be used to assess: Upper-body pushing endurance Chest, shoulder and triceps contribution Trunk and pelvis control Bodyweight pushing tolerance Baseline and retest change Fatigue response Technique change under fatigue Symptom response during repeated pushing It is most useful when the same version and scoring criteria are repeated over time. ## What It Measures The primary score is the number of valid push-ups completed. The result may reflect: Upper-body muscular endurance Chest, shoulder and triceps contribution Trunk control Scapular control Bodyweight strength endurance Fatigue tolerance Pain or symptom response Technique consistency Motivation and familiarisation It should not be described as isolated chest strength or shoulder function. ## Who It Is Useful For The test may be useful for: General fitness clients Gym clients Field sport athletes Combat sport athletes Military-style fitness contexts Upper-body endurance programmes Professionals tracking training progress Clients returning to bodyweight pushing tasks It may not be suitable if the client has high shoulder, wrist, elbow, neck or low-back irritability; cannot maintain a safe plank position; has unacceptable pain during pushing; or cannot perform the chosen version with consistent control. ## Equipment Required Flat surface or mat Stopwatch if time-limited Measurz rep counter Optional Measurz metronome for cadence-controlled testing Optional video for technique review Measurz platform for reps, symptoms, compensation and retest comparison ## Step-by-Step Protocol 1. Select the push-up version: full, modified, incline, cadence-controlled or time-limited. 2. Record hand position, body position, surface, depth target and tempo. 3. Ask the client to begin in the correct start position. 4. The client lowers with control to the selected depth standard. 5. The client presses back to the top position without losing trunk, pelvis or shoulder control. 6. Count only valid repetitions that meet the technique and depth standard. 7. Stop when the client reaches technical failure, cannot maintain depth, loses body alignment, misses cadence, reports unacceptable symptoms or chooses to stop. 8. Record total valid repetitions and reason for stopping. ## Scoring and Interpretation Record: Push-up version Valid repetitions completed Time limit if used Hand position Depth standard Tempo or cadence Body position Pain or symptoms Technique changes Compensations Reason for stopping Retest date A higher score generally suggests better upper-body pushing endurance under the chosen protocol. However, interpretation should consider body position, depth, tempo, fatigue, symptoms and technique quality. The most useful comparison is usually the client’s own baseline using the same protocol. ## Normative Data, Benchmarks or Reference Values Published push-up norms are available, but they should be used carefully because scores depend heavily on the protocol. Hand position, push-up depth, cadence, standard versus modified push-ups, and stopping rules can all change the final result. Common adult reference values report median scores of approximately: - **Men aged 20–29:** 25 repetitions - **Men aged 30–39:** 19 repetitions - **Men aged 40–49:** 15 repetitions - **Men aged 50–59:** 11 repetitions - **Men aged 60–69:** 9 repetitions For women, reported median values are approximately: - **Women aged 20–29:** 18 repetitions - **Women aged 30–39:** 16 repetitions - **Women aged 40–49:** 13 repetitions - **Women aged 50–59:** 9 repetitions - **Women aged 60–69:** 8 repetitions Many published female reference values are based on a modified knee push-up protocol, so they should not be compared directly with standard push-ups. Use these values as comparison data, not pass/fail cut-offs. For routine testing, the strongest comparison is usually the client’s own baseline and change over time using the same protocol. Record the total repetitions, push-up style, depth standard, symptoms, technique quality and reason for stopping. This makes retesting more consistent and helps interpret whether change reflects improved endurance, better technique, confidence, reduced symptoms or simply a different testing setup. ## Reliability and Validity Push-up testing can be a useful field measure of upper-body endurance when technique, cadence, depth and stopping criteria are standardised. Research in overhead athletes has included the push-up as part of upper-extremity physical performance testing, supporting its practical use as an endurance-related field test. However, the result should still be interpreted as push-up performance rather than a complete measure of shoulder function or sport readiness. Reliability depends on consistent instructions, depth criteria, tempo, hand position, body position, warm-up, fatigue state and scoring criteria. ## Common Errors and Limitations Common errors include: Changing hand position Changing depth Allowing hips to sag Piking the hips Not locking out consistently Counting partial repetitions Using inconsistent tempo Continuing after technical failure Ignoring shoulder, elbow, wrist or neck symptoms Comparing modified and full push-ups directly Using one result to infer injury risk or readiness Limitations include bodyweight influence, technique variability, motivation, fatigue, learning effect and contribution from multiple body regions. ## Practical Applications The Push Up Test can help professionals: Track upper-body pushing endurance Monitor bodyweight pressing tolerance Record fatigue and technique changes Guide progression from modified to full push-ups Compare baseline and retest performance Support programming decisions when combined with other assessments It is most useful when interpreted alongside bench press strength, shoulder endurance tests, shoulder ROM, trunk endurance, symptoms and sport or gym demands. ## How to Record This in Measurz / MAT Record: Test name Push-up version Valid repetitions Time limit if used Hand position Depth standard Tempo or cadence Body position Pain score Symptom location Technique changes Compensation Reason for stopping Retest date Use the Measurz rep counter for repetition counting. Use the Measurz metronome for cadence-controlled testing. Use the stopwatch if the protocol is time-limited. AR measurement can help document incline height or hand position if needed. ## FAQs ### What does the Push Up Test measure? It measures upper-body pushing endurance and trunk control during repeated push-ups. ### Is it a chest strength test? No. It involves chest, shoulders, triceps, trunk and bodyweight control, so it should not be described as isolated chest strength. ### Should modified push-ups be recorded separately? Yes. Full, modified and incline push-ups should be recorded as separate versions. ### What is a good score? It depends on age, sex, protocol and push-up version. Baseline comparison and retesting with the same setup are usually most useful. ### Should symptoms be recorded? Yes. Shoulder, elbow, wrist, neck and low-back symptoms should be recorded. ## Key Takeaways The Push Up Test is an upper-body pushing endurance assessment. The primary score is valid repetitions completed. Hand position, depth, body position and tempo must be standardised. The result should not be treated as isolated chest or shoulder strength. Measurz can track reps, protocol version, symptoms, technique changes and retest progress. ## References American College of Sports Medicine. (2022). _ACSM's Guidelines for Exercise Testing and Prescription_ (11th ed.). Wolters Kluwer. Kardor, S., Gorji, Z., Ghotbi, N., Attarbashi-Moghadam, B., Shadmehr, A., & Gorji, M. (2023). Upper extremity physical performance tests in female overhead athletes: A test–retest reliability study. _Journal of Orthopaedic Surgery and Research, 18_, 527. [https://doi.org/10.1186/s13018-023-03974-4](https://doi.org/10.1186/s13018-023-03974-4) Tucci, H. T., Martins, J., Sposito, G. C., Camarini, P. M. F., & de Oliveira, A. S. (2014). Closed Kinetic Chain Upper Extremity Stability test: A reliability study in persons with and without shoulder impingement syndrome. _BMC Musculoskeletal Disorders, 15_, 1. [https://doi.org/10.1186/1471-2474-15-1](https://doi.org/10.1186/1471-2474-15-1) Sport Science Insider. (2023). _The Push Up Test Protocol & Normative Values_.