FITNESS TESTS
UPPER BODY STRENGTH
Upper Body Strength Tests
Upper Body Strength can be tested using either of the
following two muscular endurance tests:
- Push-up Test
- 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.
- Lie or kneel on the floor, hands on either side
of the chest and keep your back straight. Hands are
shoulder width apart.
- Bend from the elbow until the chests is about 3
inches from the floor.
- Then extend arms back to the starting position.
- Do not rest in either the up or down position.
- Do as many push ups as possible until exhaustion.
- 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 |
| |
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|
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|
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 |
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|
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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.
- The weight is set at 80 pounds for men and 35 pounds
for women.
- Lie on a flat bench.
- Repetitions are counted when your elbows are fully
extended (not locked), and the bar comes down to your
chest.
- 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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