Push Ups (Boys) / Modified Push Ups (Girls)

Purpose

This test measures upper-body strength endurance and trunk stability.

Infrastructure / Equipment Required

• A flat, clean, cushioned surface or a gym mat.

Procedure

A standard push-up begins with the hands and toes touching the floor, the body and legs in a straight line, feet slightly apart, and the arms shoulder-width apart, extended and at right angles to the body. Keeping the back and knees straight, the subject lowers the body to a set point — to touch another object, or until there is a 90-degree angle at the elbows — and then returns to the starting position with the arms extended. The action is repeated, and the test continues until the subject is exhausted, can no longer keep rhythm, or reaches the target number of push-ups.

For girls, the modified technique is used: the push-up is performed with the knees resting on the ground.

Scoring

The number of correctly completed push-ups is recorded.

Why It Matters (Physiological Rationale)

A push-up is a closed-chain exercise that recruits the chest (pectorals), the front of the shoulders (anterior deltoids) and the back of the upper arms (triceps) to push the body weight away from the floor, while the core and lower-back muscles work isometrically to keep the body in a straight line. Being able to repeat this movement in rhythm is therefore a test of upper-body strength endurance as much as raw strength, and of the trunk's ability to stay rigid under load.

Benefits of Regular Testing

• Tracks a student's functional upper-body strength, which supports everyday pushing tasks as well as sports like gymnastics, swimming and throwing events.
• Identifies students who may need targeted upper-body conditioning before attempting higher-intensity training.
• The girls' modified (knee-supported) version keeps the test achievable and valid across a wide range of starting strength levels, rather than discouraging beginners.

Common Mistakes & Precautions

• Letting the hips sag or pike upward breaks the straight body line and is the single most common technique fault; it should be corrected before counting a repetition.
• Only lowering part-way (a shallow push-up) rather than reaching the 90-degree elbow angle; partial reps should not be scored.
• Flaring the elbows out wide, which places unnecessary strain on the shoulder joint; elbows should travel close to the body.
• Holding the breath throughout the set; the subject should exhale while pushing up and inhale while lowering. …