Max-Reps: Push Ups

Max-Reps: Push Ups Protocol

Purpose

Evaluate the ability of the upper anterior chain muscle groups to sustain repeated contractions against body weight resistance for an extended period of time or until failure.

Equipment

5 inch tall block (or clenched fist)

Procedure

Male: Begin in push up position with only hands and toes touching the floor, and block directly under the participant’s sternum. Their hands should be directly under shoulders. Keeping the body isometrically contracted, begin movement lowering the body towards the floor with upper-arms roughly 45 degrees from the participant’s body. Once the participant touches the block with sternum, instruct him or her to drive body upwards by contracting pectoral and triceps muscle groups.

Female: Begin in push up position with only hands and knees touching the floor, and block directly under the participant’s sternum. Their hands should be directly under shoulders. Keeping the body isometrically contracted, begin movement lowering the body towards the floor with upper-arms roughly 45 degrees from the participant’s body. Once the participant touches the block with sternum, instruct him to drive body upwards by contracting pectoral and triceps muscle groups.