How Many Can You Do?

The Push-up is an essential exercise for upper body strength and development. This movement is a closed chain horizontal press that works the entire kinetic chain; in other words, it is an exercise that uses multiple muscles and joints at the same time. Push-ups help strengthen the tendons and smaller muscle groups around the shoulder joint as well as increase cardiovascular health, and last but not least, add muscle mass. Along with increasing functional strength, consistently doing push-ups will boost the production of HGH (Human Growth Hormone), which will eventually make it easier to build muscle.

“How many you can do at one time offers a real-time measurement of your strength and muscular endurance and is an easy tool to help you improve,” says Dr. Edward Phillips, assistant professor of physical medicine and rehabilitation at Harvard Medical School.

There are numerous benefits across the board for doing push-ups, but how many should you be able to complete? According to the American College of Sports Medicine (ACSM), an average healthy young male or female should be able to do between 35-44 push-up repetitions, within a one-minute time frame. See the chart above.

Steps to a Perfect Push-up Form

1. Starts with a full plank position

2. Fands-on the floor, about shoulder-width apart

3. Feet together or a foot apart

4. Distribute weight evenly over your body keeping back straight

5. Looking toward the floor

6. Lower body until elbows form a 90-degree angle*

7. Push into the floor, lifting body back up to complete one repetition

Modified Version (knee push-up)

1. Assume the same position as a standard push-up

2. Drop your knees to the floor.

3. Lower and raise yourself like a standard push-up*

*You should take a little longer going down than you do pushing back up.