Max-Reps: Push Ups

Quickly measure and calculate your endurance

The Push Up is an athletic movement used to assess upper body strength and overall endurance. Progress is measured by increases in repetitions. Please keep in mind that Push Ups require a substantial amout of strength, particularly as repetitions increase. A modified Push Up (on the knees) is a very good option so that you can achieve a meanigful number of repetitions (more than several) or to ensure proper form while performing the exercise.

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.

Max-Reps: Push Ups Calculation

Calculation Result

DATE	-
Push Ups(Max-Reps)	-
Max-Reps Classification	-

Max-Reps: Push Ups Classification Chart

Male: 17-19 y/o

CLASSIFICATION	FROM	TO
Very Poor	0	3
Poor	4	10
Below average	11	18
Average	19	34
Above average	35	46
Good	47	56
Excellent	57	> 57

Male: 20-29 y/o

CLASSIFICATION	FROM	TO
Very Poor	0	3
Poor	4	9
Below average	10	16
Average	17	29
Above average	30	39
Good	39	47
Excellent	48	> 48

Male: 30-39 y/o

CLASSIFICATION	FROM	TO
Very Poor	0	1
Poor	2	7
Below average	8	12
Average	13	24
Above average	25	33
Good	34	41
Excellent	42	> 42

Male: 40-49 y/o

CLASSIFICATION	FROM	TO
Very Poor	0	0
Poor	1	5
Below average	6	10
Average	11	20
Above average	21	28
Good	28	34
Excellent	35	> 35

Male: 50-59 y/o

CLASSIFICATION	FROM	TO
Very Poor	0	0
Poor	1	4
Below average	5	8
Average	9	17
Above average	18	24
Good	25	31
Excellent	32	> 32

Male: > 59 y/o

CLASSIFICATION	FROM	TO
Very Poor	0	0
Poor	1	2
Below average	3	5
Average	6	16
Above average	17	23
Good	24	30
Excellent	31	> 31

Female: 17-19 y/o

CLASSIFICATION	FROM	TO
Very Poor	0	1
Poor	2	5
Below average	6	10
Average	11	20
Above average	21	27
Good	27	35
Excellent	36	> 36

Female: 20-29 y/o

CLASSIFICATION	FROM	TO
Very Poor	0	1
Poor	2	6
Below average	7	11
Average	12	22
Above average	23	29
Good	30	36
Excellent	37	> 37

Female: 30-39 y/o

CLASSIFICATION	FROM	TO
Very Poor	0	0
Poor	1	4
Below average	5	9
Average	10	21
Above average	22	30
Good	30	37
Excellent	38	> 38

Female: 40-49 y/o

CLASSIFICATION	FROM	TO
Very Poor	0	0
Poor	1	3
Below average	4	7
Average	8	17
Above average	18	24
Good	25	31
Excellent	32	> 32

Female: 50-59 y/o

CLASSIFICATION	FROM	TO
Very Poor	0	0
Poor	1	2
Below average	3	6
Average	7	14
Above average	15	20
Good	21	25
Excellent	26	> 26

Female: > 59 y/o

CLASSIFICATION	FROM	TO
Very Poor	0	0
Poor	0	1
Below average	2	4
Average	5	12
Above average	13	18
Good	19	23
Excellent	24	> 24

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