The pushup is a highly effective compound bodyweight exercise that engages multiple muscle groups, including the chest, shoulders, triceps, and core. Determining the ideal number of repetitions is not a fixed universal standard. The correct number depends entirely on your current fitness level, specific training objective, and ability to maintain strict form throughout the set. The number that is right for you will change over time as your body adapts to the stimulus of the exercise.
Assessing Your Current Ability
Before setting any goals, establish an accurate performance baseline using a standardized assessment. The simplest way is the Max Rep Test, where you perform as many repetitions as possible until your form breaks down. Strict technique is paramount for an accurate measure: your body must remain in a straight line from head to heels, and the chest should descend until the elbows reach roughly a 90-degree angle. Repetitions performed with a sagging core, arched back, or incomplete range of motion should not be counted.
For men in their 20s, 35 to 44 repetitions is often categorized as “Excellent,” while 17 to 29 is considered “Average.” Women in their 20s typically see a benchmark of 25 to 34 repetitions for “Excellent” and 15 to 24 for “Average.” If you complete fewer than 10 repetitions with good form, you are considered a beginner, and your first goal should be achieving consistency and proper movement patterns. This maximum effort number is your starting point for designing a targeted training plan.
Setting Rep Goals Based on Fitness Objectives
The number of pushups you perform in a set must align with your desired physiological outcome, which determines the necessary intensity and volume.
Muscular Endurance
For developing muscular endurance, the goal is high volume with minimal rest. This objective is best achieved by performing 2 to 4 sets of 12 to 20 or more repetitions, with very short rest intervals of 30 seconds or less between sets. This approach challenges the muscle fibers responsible for sustained effort.
Hypertrophy (Muscle Building)
If your primary goal is hypertrophy, the target repetition range shifts to a moderate 6 to 12 reps per set, completing 3 to 6 total sets. Focus on controlled tempo, particularly a slow, deliberate lowering (eccentric) phase, to maximize time under tension and muscle fiber recruitment. Rest periods should range from 30 to 90 seconds to allow for partial recovery and maintenance of effort across sets.
General Fitness
For general fitness and maintenance, a balanced approach is recommended to ensure consistency without excessive fatigue. A goal of completing 3 sets of 10 to 12 repetitions is an effective target that builds strength and endurance while being highly manageable. Maintaining this moderate number of repetitions ensures that the upper body and core muscles are regularly stimulated.
Strategies for Increasing Your Pushup Count
To break through a plateau and increase your total number of pushups, the body must be subjected to progressive overload—gradually increasing the demand placed on the muscles.
Eccentric Training
One highly effective method is utilizing eccentric-focused training, where you concentrate on a slow, controlled lowering phase lasting three to five seconds, even if you cannot push back up. This technique builds strength and control by capitalizing on the fact that the muscles are strongest during the lengthening phase of the movement.
Volume Accumulation
Another strategy is volume accumulation, which involves performing a higher total number of repetitions throughout the day without reaching muscle failure in any single set. This can be achieved through “cluster sets,” which involve short bursts of two to three repetitions followed by a brief rest of 20 seconds, repeated until a high total volume is achieved. Alternatively, the “grease the groove” method involves splitting your total goal number into small, easy sets performed frequently throughout the day, which improves neurological efficiency.
Modifying Intensity
When standard pushups become too easy, increase the intensity by using a decline variation, elevating your feet on a bench, or adding external resistance with a weighted vest. Conversely, using an incline pushup on a stable surface allows you to accumulate high training volume with less strain, serving as an effective tool for endurance building.