Try Push-Up | good + good

Push-ups are one of those exercises that most of us have a love/hate relationship with. We love how effective they are at simultaneously strengthening multiple muscle groups without any equipment. They’re not easy, though — and they often make us groan or freak out when we see them in our workout plan for the day.

But, how many push-ups can you do? And what does it mean if you can’t do a push-up from your feet? The push-up test is a 60-second way to test yourself to see how you outperform others—and previous versions of yourself.

What is a push-up test?

As Robin Barrett, Pharm D., a personal trainer and pharmacist explained by NASM, the push-up test measures your muscle endurance by challenging you to do as many reps (from the legs) as possible. good for 60 seconds. You can compare that number to the average.

Muscular endurance is one of the five components of health-related fitness. The push-up test can help you understand how well you compare to your peers. More importantly, you can use the push-up test as a benchmark to return periodically to assess whether your exercises are increasing your endurance, at least in terms of upper muscles. body due to push-ups.

For many people, even trying to do one or two full pushups from your legs is nearly impossible, which could indicate a need to improve upper body strength.

How to do the push-up test

  1. Start in a high plank position with hands shoulder-width apart, elbows and knees fully extended, and spine in a neutral position.
  2. Lower your chest to the floor by bending your elbows 90 degrees before returning to the starting position.
  3. Repeat this movement pattern as many times as you can using proper form for 60 seconds.

Note: All reps must lower your body to elbow flexion at least 90 degrees to count.

Once you have your number, check its price against your age and biological sex standards at birth (according to the Canadian Association of Exercise Physiology).

15-19 years old Push-ups 18-24
20-29 years old 15-20 push-ups
30-39 years old 13-19 . push-ups
40-49 years old 11-14 . push-ups
50-59 years old 7-10 push-ups
more than 60 years Push-ups 5-11
15-19 years old Push-ups 23-28
20-29 years old Push-ups 22-28
30-39 years old Push-ups 17-21
40-49 years old 13-16 . push-ups
50-59 years old 10-12 push-ups
more than 60 years 8-10 push-ups

Tips for better push-ups

If your score is below average, don’t worry. You can absolutely do better push-ups with the right training.

The main muscles that work during push-ups are the pectoralis, deltoid and rotator cuff muscles in the shoulders, the triceps on the back of the upper arms, and the muscles in the upper back like the trapezius and rhombus. Push-ups also need core strength, so strengthening your abs and lower back will make it easier to stabilize your spine and maintain proper posture without letting your hips sag.

Doing exercises like the forearm plank and the high plank (push-ups with your hands under your shoulders) can be a great start.

When you’re ready to start moving, Dr. Barrett says the best way to get stronger in pushups is to focus on the eccentric (lower) part of the movement. “The speed of your movement during the lowering phase is extremely important for achieving hypertrophy or muscle growth,” she explains. “Try to lower yourself slowly for two to four seconds before pushing up.” That pace can feel painfully slow, but intentionally slowing the movement in the lower phase forces your muscles to work against gravity, which will eventually produce more power. .

Using proper form is also key. “To achieve the best push-up position, try to contract your shoulder blades and squeeze your glutes,” says Dr. “This will keep your body and neck aligned with the spine and avoid injury.”

However, for many people, getting started with a push-up with your feet on the ground is simply too difficult. Modified push-ups are a perfectly acceptable (and normal!) way to get started. “You can start in a modified position with your knees on the ground,” says Dr. Barrett. “Lower your body for two seconds until your chest almost touches the floor. Pause briefly, then push up for two seconds and repeat.

If this is still too difficult, start with an incline push-up with your hands against the wall or on a table or table with your feet behind you. Make sure your body is in a straight line from the top of your head to your heels. Lying on your side will reduce the force of gravity on your body, making it easier for you to perform the entire movement.

“Be kind to yourself when learning pushups. They can be difficult at first, says Dr. Barrett, mainly due to a lack of core and upper body strength. “Keep training in those areas and your push-ups will get better!”


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