Pushups are one of the main upper-body exercises used to test muscular endurance. Muscular endurance is the ability to perform a repeat movement or muscle contraction during a set period until muscle fatigue is reached. Knowing the average number of pushups performed in your age range can help identify areas in your fitness that may need improvement.
Pushup Test Procedures
Begin the pushup test in the up position -- your hands placed on the floor shoulder-width apart, toes on the ground, and your back straight. Maintain a flat, rigid torso, and your hips should not raise up or down throughout the entire movement. Bending your elbows, lower your body until your chin touches the floor, then extend your elbows until your arms are straight and your are back at the starting position. Repeat for as many repetitions as possible without resting or allowing your stomach to touch the floor.
Average Number of Pushups
The average number of pushups men should be able to complete is based on their age. The American College of Sports Medicine reports the average number of pushups for men based on age is as follows: ages 20 to 29 is 24; ages 30 to 39 is 19; ages 40 to 49 is 13; ages 50 to 59 is 10; ages 60 to 69 is 9.
Improving Pushups
One of the best ways to increase the number of pushups is by doing more pushups. Individuals who are struggling at performing the average number of pushups can try completing as many pushups as possible, then resting 15 to 30 seconds and complete another set until fatigue sets in. Repeat this workout at least two or three times a week on non-consecutive days aiming to complete a few extra each time. Additionally, exercises such as dumbbell chest press, military press, triceps dips and planks will also help develop the same muscles used in pushups.
Variations
Pushups are an effective exercise because they can be done without any equipment and performed in a variety of different ways to tailor them to your fitness level. Performing pushups against a wall or with your knees on the floor are easier variations to the standard pushup. More difficult versions include a wider or narrower hand placement, or elevating your feet during the pushups -- the higher your feet are, the more difficult the pushup becomes. Furthermore, performing pushups on unstable surfaces such as on medicine balls or doing plyometric clap pushups will add a greater challenge to your workouts.
References
- IDEA Health and Fitness Association; Buff Up Your Muscular-Fitness Testing Skills
- "ACSM's Guidelines For Exercise Testing and Prescription"; American College of Sports Medicine; 2000
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