Strength Endurance Test: Push Up

The Push-Up Test is a field-based assessment of upper-body muscular endurance. It records the number of valid push-ups completed using a defined protocol. A large cohort study of 1,104 occupationally active adult men found that higher push-up capacity was associated with lower cardiovascular disease event risk over 10 years, although this should not be used as a diagnostic rule.  

Introduction

The push-up is widely used to assess upper-body muscular endurance. It challenges the chest, shoulders, triceps and trunk stabilisers while requiring whole-body control.

The test is simple and practical, but results are strongly affected by protocol, range of motion, cadence, sex, age, body mass, technique and whether a standard or modified version is used.

Quick Summary

Test name: Push-Up Test
Category: Upper-body muscular endurance
Primary score: Valid repetitions completed
Equipment: Flat surface, optional mat, Measurz rep counter, optional metronome
Best suited to: Fitness, sport and occupational performance monitoring
Key limitation: Norms vary widely by protocol and version.

What Is This Assessment?

The Push-Up Test records how many push-ups a client can complete using a defined protocol. Some versions are performed to technical failure, while others use a time limit or cadence.

Why It Is Used

The Push-Up Test may be used to assess:

• Upper-body muscular endurance
• Trunk control under repeated loading
• Relative bodyweight strength endurance
• Fitness changes over time
• Training response
• General physical capacity

What It Measures

The primary score is:

Number of correctly completed push-ups

The result may reflect:

• Chest endurance
• Triceps endurance
• Shoulder endurance
• Trunk stability
• Relative strength
• Body mass influence
• Technique and motivation

It does not isolate one muscle group or assess overall fitness on its own.

Who It Is Useful For

The Push-Up Test may be useful for:

• General fitness clients
• Field and court sport clients
• Tactical or occupational groups
• Gym and strength-training clients
• Exercise professionals monitoring upper-body endurance

Modified versions may suit clients who cannot perform standard push-ups safely or consistently.

Equipment Required

• Flat, non-slip surface
• Optional mat
• Optional foam block, towel or target for depth
• Measurz rep counter
• Measurz metronome for cadence-controlled testing
• Measurz stopwatch for timed versions
• Optional Measurz AR measurement to document hand placement or setup
• MAT tools such as Anker, Gripper and Muscle Meter for related upper-limb isometric strength testing
• Measurz platform for reps, version, symptoms, technique notes and progress tracking

Step-by-Step Protocol

Setup

1. The client begins in a push-up position.
2. Hands are placed under or slightly outside the shoulders.
3. Body forms a straight line from shoulders to ankles.
4. Feet position is standardised.
5. Head remains neutral.

Test Procedure

1. Explain depth, lockout and stopping rules.
2. Start the test.
3. Count only valid repetitions.
4. Stop when the client reaches technical failure, rests beyond the protocol allowance or loses form.
5. Record total valid repetitions.

Scoring and Interpretation

The score is:

Total valid push-ups completed

Interpretation should consider:

• Standard or modified version
• Depth standard
• Cadence
• Time limit
• Body mass
• Sex and age
• Pain or symptoms
• Technique

Normative Data, Benchmarks or Reference Values

Practical Adult Comparison Guide

Use only when the same protocol is used:

Men

• Excellent: 40+ reps
• Good: 30–39 reps
• Moderate: 20–29 reps
• Developing: 10–19 reps
• Low current endurance: under 10 reps

Women

• Excellent: 30+ reps
• Good: 20–29 reps
• Moderate: 10–19 reps
• Developing: 5–9 reps
• Low current endurance: under 5 reps

These are practical bands, not universal norms.

Health Context

In the JAMA Network Open cohort study, men able to complete more than 40 push-ups had a lower rate of incident cardiovascular disease events compared with those completing fewer than 10. This was an association in occupationally active adult men and should not be used diagnostically.  

Reliability and Validity

Push-up testing can be reliable when range of motion, cadence and scoring rules are standardised. Research on 90-degree push-up testing reported high reliability in a student sample, reinforcing the importance of defined repetition standards.  

Common Errors and Limitations

Common errors include:

• Partial range of motion
• Hips sagging or piking
• Inconsistent depth
• Changing hand position
• Resting without recording it
• Comparing modified and standard versions
• Counting reps after technical failure

Practical Applications

The Push-Up Test can help monitor upper-body endurance, track training response, compare baseline and retest scores, and combine findings with shoulder endurance, plank and upper-limb strength testing.

How to Record This in Measurz / MAT

Record:

• Test name
• Version: standard or modified
• Total valid repetitions
• Cadence
• Time limit if used
• Hand position
• Depth standard
• Pain score
• Symptoms
• Technical failure reason
• Compensations
• Retest date

The Measurz rep counter supports repetition tracking, the metronome supports cadence control, and MAT isometric tools can support related upper-limb strength testing.

Related Tests or Internal Links

• Plank Test
• Posterior Shoulder Endurance Test
• Shoulder Isometric Endurance Tests
• Closed Kinetic Chain Upper Extremity Stability Test
• Athletic Shoulder Test

FAQs

What does the Push-Up Test measure?

It measures upper-body muscular endurance and trunk control during repeated bodyweight pushing.

What is a good score?

For general adult comparison, 30–39 reps may be good for men and 20–29 reps may be good for women, but protocol and age matter.

Can push-up capacity predict health?

One study found an association between higher push-up capacity and lower cardiovascular event risk in active adult men, but this should not be used as a diagnostic rule.  

Key Takeaways

• The Push-Up Test is a practical upper-body endurance assessment.
• The score is valid repetitions completed.
• Protocol details strongly affect results.
• Measurz can track version, reps, cadence, symptoms and progress.

References

Yang, J., Christophi, C. A., Farioli, A., Baur, D. M., Moffatt, S., Zollinger, T. W., & Kales, S. N. (2019). Association between push-up exercise capacity and future cardiovascular events among active adult men. JAMA Network Open, 2(2), e188341. https://doi.org/10.1001/jamanetworkopen.2018.8341   

Hashim, A., et al. (2018). Reliability and validity of the 90º push-ups test protocol.