Pushups test your overall strength and endurance. Most people think of it as a chest or pectoral exercise -- but that is not the only muscle group involved. Your deltoids, abdominals, triceps and even your hips and legs are all engaged during the exercise. As part of a fitness evaluation the amount of pushups you can do to failure without rest can indicate whether you are fit or not. Age and gender are factors in determining if 23 pushups is good for you.
Pushup Test Standards
The American College of Sports Medicine has a list of standards for the push-up test that is compiled from research. For a male age 20 to 29 performing 23 pushups categorizes your muscular fitness level as good. If you're a woman in the same age group your muscular fitness would be very good if you can perform 23 pushups. As you get older the standards change. If you can still perform 23 pushups in your 50s and 60s your muscular fitness is considered excellent for both men and women.
Form for Pushups
Proper form and technique is essential whether you perform 10 or 23 push-ups. If you are only doing a partial movement with improper body alignment, then it does not matter how many you do. It would be better to perform five pushups with good form than 23 with incorrect form. Your body should be in a plank position from the top of your head through your spine and hips all the way down to your feet. Abdominals are tight and your hands are below your shoulders with fingers pointed straight ahead. Lower your body by bending your elbows and bringing your chest toward the floor. Some tests require you to touch your chest to the floor, while others have your chin touch the mat. Raise back to the start position for one complete repetition.
Variations
To challenge your body and vary your workouts you can change your hand or feet position during your pushups. For example, you can move your hands closer together so your elbows remain next to your body as you lower down instead of flaring out to the sides. You can keep your feet together, widen them or even raise them up on a ball or bench. Changing your body position slightly will change the emphasis on different muscle groups.
Considerations
For women many of the standard pushup tests are performed from the knees. This does not mean that you are incapable of performing a full pushup but you may find it very challenging. Overall men tend to have more muscle mass and upper body strength to perform regular pushups. Start on your knees but gradually progress to your toes as you get stronger.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- The New York Times: An Enduring Measure of Fitness: The Simple Push-Up
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