Push-Up Test
How many push-ups can you do in one set?
The push-up test is a simple, quick fitness check for strength endurance and upper body control. Compare your result to the norm table and find suitable exercises in the library.
Evaluate
Norm table
| Rating | Repetitions |
|---|---|
| Excellent | 36+ |
| Good | 29–35 |
| Average | 22–28 |
| Below average | 17–21 |
| Needs work | 0–16 |
These reference values are an orientation, not an exact standard. Sources differ slightly – what matters most is your own progress over time.
Recommended exercises
Easier variations to build up
Harder variations to progress
Variations for more variety
How to perform the test
One set, as many clean repetitions as possible – no pause, no time limit.
- Starting position: hands about shoulder-width apart, body in a straight line from head to heels.
- Range of motion: lower your chest to about a fist's width from the floor, then fully extend your arms.
- Tempo: steady, roughly one second down and one second up – no bouncing.
- Breathing: inhale on the way down, exhale as you press up.
The test ends when
- you pause or drop out of position,
- your hips sag or your glutes pike up,
- the range of motion becomes incomplete (arms no longer locked out or chest too high).
Knee push-ups
The norm tables apply to the standard push-up. Knee push-ups are only roughly comparable and cannot be mapped one-to-one onto these values. Use them as a build-up variation and retest later with the standard version.
Frequently asked questions
This test is a rough orientation and does not replace medical advice. If you have health restrictions, please consult a professional.