The push-up is one of the most fundamental and accessible exercises used to gauge physical fitness. It requires no specialized equipment and effectively tests the muscular endurance of the upper body and the stabilizing power of the core. The number of repetitions an individual can complete in a single, unassisted set serves as a straightforward, quantifiable metric of their relative strength and stamina.
Executing the Perfect Push-Up
A repetition only counts if it adheres to a strict standard of form and a full range of motion. The body must maintain a rigid, straight line from the head down to the heels, creating a moving plank position. Hands should be placed slightly wider than shoulder-width apart, with the fingers pointing forward or slightly outward.
In the downward phase, the elbows should bend until the upper arms are at least parallel to the floor, or the chest comes within a few inches of the ground. The upward phase requires pressing the body back up until the arms are fully extended, without allowing the hips to sag or pike upwards at any point in the movement. Common faults that terminate a countable set include losing the straight-line body position, which often manifests as sagging hips, or failing to reach the required depth.
Benchmarks Based on Age and Sex
The number of push-ups considered proficient varies based on age and sex, reflecting differences in body composition and muscular capacity. These benchmarks are based on performing as many repetitions as possible to exhaustion while maintaining correct form in a single, continuous set.
For men in the 20 to 29 age bracket, a score of 35 to 44 repetitions is considered average, while 45 or more represents an excellent level of muscular endurance. As men enter the 30 to 39 age range, the average shifts to 24 to 34 repetitions, with an excellent score being 40 or more. For those aged 40 to 49, an average performance is 20 to 29 push-ups, while 35 or more repetitions demonstrates superior fitness.
Women often use a modified push-up position, such as one performed from the knees, due to differences in upper body muscle distribution relative to body weight. For women aged 20 to 29, an average performance is 20 to 29 repetitions, with an excellent score reaching 30 or more. The average number for women in the 30 to 39 age group is 10 to 19, with 25 or more being excellent. Women aged 40 to 49 typically score in the average range with 8 to 14 repetitions, and anything above 20 is considered a high level of performance.
What Your Push-Up Count Reveals About Your Fitness
The final number of repetitions achieved in a set directly measures muscular endurance—the ability of muscles to perform repeated contractions—and relative strength in the chest, shoulders, and triceps. The capacity to maintain the rigid plank position throughout the set also indicates the strength and stability of the core muscles.
A high push-up count suggests a body that is efficient at using its own weight as resistance. Beyond strength metrics, push-up capacity has been scientifically linked to broader health outcomes. A study of middle-aged male firefighters found that those who could complete more than 40 push-ups had a 96% reduced risk of experiencing cardiovascular disease events over a 10-year period compared to those who could manage fewer than 10 repetitions. This suggests that upper body muscular endurance is a strong predictor of general physical conditioning and systemic health.
Techniques to Increase Your Maximum Reps
Improving a maximum push-up count requires employing the principle of progressive overload, challenging the muscles beyond their current capacity. For those struggling to complete a single full repetition, starting with incline push-ups against a wall or sturdy bench is the most effective initial progression. This reduces the body weight being lifted while allowing practice of the proper straight-line form.
A highly effective training method for increasing endurance is the “grease the groove” technique, which involves performing multiple sets throughout the day without ever pushing to muscular failure. This trains the nervous system to become more efficient at the movement pattern, using sets of approximately 40% to 60% of the maximum number of repetitions. For example, if the maximum is 20, the goal is to perform 8 to 12 repetitions every hour for several hours a day.
Consistency is required for improvement, but proper recovery is equally important; the upper body should be trained three to five times per week to allow for muscle repair and growth. Incorporating variations like decline push-ups (feet elevated) can increase resistance and build strength, which elevates the number of repetitions possible in a standard set.