Discover your push-up potential! This guide delivers a clear push-up performance chart, offering essential benchmarks for all ages. We break down the average push-up counts across different age ranges, helping you gauge your fitness level and set realistic goals.Learn to measure real-world strength, test muscular endurance, and engage multiple muscle groups with this accessible exercise. Plus, master proper push-up form with our step-by-step instructions, ensuring you can build strength safely and effectively. Remember, form trumps quantity! News Directory 3 reminds you to focus on technique. Start optimizing your workout today. Discover what’s next!
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Push-Up Performance Chart (Number of Full push-Ups)
| Age | Excellent | Good | Average | Poor |
| :—— | :——– | :—– | :—— | :—- |
| 20-29 | 30+ | 20-29 | 10-19 | <10 |
| 30-39 | 25+ | 17-24 | 8-16 | <8 |
| 40-49 | 20+ | 13-19 | 6-12 | <6 |
| 50-59 | 15+ | 8-14 | 5-7 | <5 |
| 60+ | 10+ | 6-9 | 3-5 | <3 |
Note: Numbers are based on full push-ups with proper form (not modified or knee push-ups). Form is more important than quantity. don’t sacrifice technique for higher reps.
Key Points About Push-Ups:
Measure Real-World Strength: Requires bodyweight stabilization.
Test Muscular Endurance: Reps indicate how well muscles sustain effort.
Engage multiple Muscle Groups: Chest, shoulders, triceps, abs, and glutes.
Scale with Ability: Can be regressed or progressed for all fitness levels.
How to Do a Proper Push-Up:
- Set Up: Hands slightly wider than shoulder-width, straight line from shoulders to ankles.
- Brace Core: Squeeze abs and glutes.
- Lower Under Control: Bend elbows to lower chest slowly, elbows at 45 degrees.
- Full Range: Lower chest to about an inch above the ground.
- press Up: Drive thru palms to return to starting position, fully extend arms.
Form Tip: Keep neck in line with spine.
