The push-up is a foundational bodyweight exercise used to assess upper body strength and muscular endurance. As a compound movement, it engages the chest, shoulders, triceps, and core without requiring specialized equipment. Determining what constitutes a “good” number of consecutive repetitions is complex, as performance depends on the individual’s fitness level, age, and sex. This article defines performance benchmarks and offers strategies for increasing your consecutive push-up count.
The Necessity of Proper Form
The total number of push-ups performed is meaningful only when each repetition adheres to proper form. A valid push-up begins in a high plank position, maintaining a straight line from head to heels. This requires continuous engagement of the core and glutes to prevent the hips from sagging or rising. Hand placement should be slightly wider than shoulder-width apart, with the hands positioned roughly at chest level.
During the downward phase, the elbows should tuck back at an angle of approximately 45 degrees relative to the torso, rather than flaring out. This tucked position maximizes activation of the target muscles and minimizes stress on the shoulder joint. The repetition is counted when the chest is lowered until the upper arms are at least parallel to the floor. The rep concludes with a full extension of the arms, returning the body to the starting position.
Defining Performance Benchmarks
A “good” number of push-ups is defined by established fitness norms that account for biological differences and the decline in muscular endurance with age. These benchmarks serve as a practical gauge for overall upper body fitness.
For men between 20 and 39 years old, a score in the “good” category falls between 25 and 44 repetitions. The expectation decreases for men aged 40 to 49, where 15 to 34 repetitions is considered a good performance level. Men in their 50s should aim for 12 to 29 repetitions to maintain a respectable fitness standard.
Women aged 20 to 39 often find a “good” standard to be between 15 and 34 repetitions. For women aged 40 to 49, achieving 12 to 24 repetitions is recognized as a good level of upper body endurance. Women in their 50s should aim for 8 to 19 repetitions, which indicates maintained functional strength. These numbers reflect the endurance capacity of the pressing muscles and core stabilizers, not absolute strength.
Training Methods to Increase Repetition Volume
To increase the number of consecutive push-ups, training should focus on neurological efficiency and progressive muscular overload. One effective strategy is “Greasing the Groove” (GT-G), which uses high-frequency, low-intensity practice. This method involves performing multiple sets throughout the day, stopping well before reaching muscular fatigue, often at 40 to 60 percent of your maximum repetition count.
The GT-G approach strengthens the neural pathways controlling the movement, making the push-up feel easier and less taxing. For example, if your maximum is 20 repetitions, perform sets of 8 to 12 repetitions spread out four to eight times daily, always maintaining perfect form. This accumulated volume without fatigue drives the nervous system to become efficient at the specific motor pattern.
Another strategy involves using eccentric, or negative, repetitions to build strength in the muscle fibers. The eccentric phase is the controlled lowering of the body; muscles are stronger during this lengthening action than the concentric (pushing) phase. To implement this, slowly lower your body over three to five seconds. Then, bypass the difficult push-up portion by returning to the starting position using your knees or by standing up.
Once a baseline is established, structured progression can be introduced through cluster sets and tempo training. Cluster sets break a high-rep set into smaller sub-sets with minimal rest, such as performing three repetitions, resting for 15 seconds, and repeating until a target volume is reached. Focusing on tempo, such as a four-second lowering phase, increases the time the muscles are under tension. This is a stimulus for building endurance and breaking through plateaus.