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FITNESS TESTS

UPPER BODY STRENGTH

 

Upper Body Strength Tests

Upper Body Strength can be tested using either of the following two muscular endurance tests:

  1. Push-up Test
  2. Bench Press Test

 

Push Up Test

Men - should use the standard military style pushup position with the kness straight and only the hands and the toes touching the floor.

Women - may do push ups from the knee position.

  1. Lie or kneel on the floor, hands on either side of the chest and keep your back straight. Hands are shoulder width apart.
  2. Bend from the elbow until the chests is about 3 inches from the floor.
  3. Then extend arms back to the starting position.
  4. Do not rest in either the up or down position.
  5. Do as many push ups as possible until exhaustion.
  6. Count the total number of pushups performed.

An excellent score for men is over 50 push ups; 30 for women. For more detailed measurement use the charts below.

 

Push Up Test (Men)

Number of Push Ups to Max Exertion - MEN
Rating / Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent >56 >47 >41 >34 >31 >30
Good 47-56 39-47 34-41 28-34 25-31 24-30
Above average 35-46 30-39 25-33 21-28 18-24 17-23
Average 19-34 17-29 13-24 11-20 9-17 6-16
Below average 11-18 10-16 8-12 6-10 5-8 3-5
Poor 4-10 4-9 2-7 1-5 1-4 1-2
Very Poor <4 <4 <2 0 0 0
             

 


Push Up Test (Women)

Number of Push Ups to Max Exertion - WOMEN
Rating / Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent >35 >36 >37 >31 >25 >23
Good 27-35 30-36 30-37 25-31 21-25 19-23
Above average 21-27 23-29 22-30 18-24 15-20 13-18
Average 11-20 12-22 10-21 8-17 7-14 5-12
Below average 6-10 7-11 5-9 4-7 3-6 2-4
Poor 2-5 2-6 1-4 1-3 1-2 1
Very Poor 0-1 0-1 0 0 0 0
             

Remember to work within your own limits, and record both the method that you used, and the number of repetitions that you achieved in 1 minute.

 

Bench Press Test

A metronome is set at 60 BPM. Spotter are present for safety.

  1. The weight is set at 80 pounds for men and 35 pounds for women.
  2. Lie on a flat bench.
  3. Repetitions are counted when your elbows are fully extended (not locked), and the bar comes down to your chest.
  4. The test is concluded when you cannot maintain form, or lose the beat of the metronome.

An excellent score is 37 repetitions for men; 35 repetitions for women.

 

Measures

Fitness Tests


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