Push ups measure upper body strength.  This is one of the more difficult tests for students to pass.  Students need to keep their back straight, feet together, and bend their arms to 90 degrees.    Click here to view your standard.

 

Directions:

  • Keep back & body straight with feet together

  • Each push up must bring elbows to 90 degrees (when beeper beeps)

  • Must complete on pace with three second cadence

See the videos below to get some ideas on how to improve on the push up test.

 

Modified exercises to increase push up performance:

Bench Dips

  • This exercise helps increase tricep strength and gives the pectoralis major a good stretch.
  • Can be done on any bench.  Simply sit on the bench and slide forward until you drop off of the bench.  Lower yourself as low as you can go and back up again.
  • Should be done in sets of 8 or more.

Planks

  • This is a very good core developing exercise.  Helps strengthen your back muscles to keep it straight during the push up test.
  • Lay flat on the ground.  Lift your body off the ground with your back straight and hold for 10 seconds.
  • Try to complete at least 3 sets of 10 second single repetitions.

Modified Push Ups

  • Do a regular push up with your knees touching the ground.  If you cannot do a regular push up, this is a great alternative.
  • This helps you through the full range of motion of a push up, with lighter weight.
  • Try to do at least 3 sets of 10 repetitions.