Push Up Test

What it measures

The maximal push-up test measures upper-body muscular endurance — specifically the ability of the pectorals, anterior deltoids, and triceps to sustain repeated effort to fatigue. Because push-ups also require core and shoulder stability, the result reflects functional strength across the entire pushing chain.

How it works

You perform as many full-range push-ups as possible in one continuous set, with no time limit, stopping only when you can no longer maintain good form. Men follow the standard technique (full plank, feet together); women follow the ACSM and CSEP-recommended modified technique (from the knees). Each completed rep is counted by tapping the screen. When finished, your total is compared to age- and sex-specific norms from the Canadian Physical Activity, Fitness & Lifestyle Approach (CPAFLA / CSEP-PATH) and ACSM's Health-Related Physical Fitness Assessment Manual. Because the protocols differ by sex, scores for men and women are not directly comparable.

Tips for an accurate result

• 1Maintain a rigid body line throughout — Sagging hips or a raised backside both shift the load away from the target muscles and may overload the lower back. A straight body line from head to heels (or head to knees) ensures you are testing what the protocol intends.
• 2Use a full range of motion on every rep — Lower until your chest is within a few centimetres of the floor and fully extend your elbows at the top. Half-reps inflate your count and undermine the result.
• 3Breathe consistently — exhale on the push, inhale on the descent — Controlled breathing delays fatigue and keeps core pressure stable. Holding your breath raises blood pressure unnecessarily, especially for those with hypertension.
• 4Track progress monthly rather than weekly — Upper-body endurance adapts over 4–6 weeks of consistent training. Retesting too frequently produces misleading fluctuations; a 4–6-week interval gives a meaningful comparison.
• 5Progress gradually with added volume or resistance — Once you can complete 20 + standard reps, consider adding a pause at the bottom, elevating your feet, or wearing a light weight vest rather than simply doing more reps. Varied stimulus drives continued gains.