Upper Body Push Up Test

This test measures your upper body strength and endurance of your chest, shoulders and triceps.

If you experience abnormal changes in blood pressure, dizziness/fainting, irregular heart rhythm, or chest pain stop the test immediately


You will need a stop watch or watch that shows the seconds. Wear comfortable clothing. It’s optional to have a friend test you.
You can use the modified push-up position (on knees). When the push ups start, so does the clock! Press yourself up with arms fully extended and lower yourself back until your chest is three inches from the floor (but do not touch your body to the floor).

It’s helpful to measure something and put it under your chest so you have to lower yourself to it and push back up. If a friend is helping you, have them put their fist under your chest with the bottom on their pink resting on the floor and their thumb curled around their fingers. Go down to their fist and push back up. Repeat as many times as you can in one minute. You may rest only in the “up” position if necessary.

Track Your Progress

Start Date

Best Record

Last Record
New Record
# of Push Ups
Ratings Based on Age
Women Ratings

Age 20-29 30-39 40-49 50-59 60+
Excellent >48 >39 >34 >29 >19
Good 34-28 25-39 20-34 15-29 5-19
Average 17-33 12-24 8-19 6-14 3-4
Fair 6-16 4-11 3-7 2-5 1-2

Men Ratings

Age 20-29 30-39 40-49 50-59 60+
Excellent >54 >44 >39 >34 >29
Good 45-54 35-44 30-39 25-34 20-29
Average 35-44 24-34 20-29 15-24 10-19
Fair 20-34 15-24 12-19 8-14 5-9

Ratings taken from: https://www.sparkpeople.com/resource/fitness_articles.asp?id=1113&page=2