DYNAMIC STRENGTH: PUSH UP TEST 

A person who suffers from lower back ailments should not perform this test. 

Materials: Gym mat 

Procedures: 

6. This test measures the dynamic strength and endurance of the arm, chest, and shoulder 

muscles.   

7. Instructor demonstrates the correct technique. 

Males: (1) Lie on stomach, legs together; (2) position hands under shoulders and pointing 

forward; (3) push up from the mat by fully straightening elbows and using toes as pivotal 

point; (4) keep upper body in a straight line, don t bend the back; (5) lower body to within two 

inches of the mat; neither stomach nor thighs should touch the mat. 

Females: (1) Lie on stomach, legs together; (2) position hands under the shoulders and 

pointing forward; (3) push up from the mat by fully straightening elbows and using knees as 

pivotal point; (4) keep upper body in a straight line, don t bend the back; (5) lower body to 

starting position, chin touches the mat, the stomach should not touch the mat; (6) lower legs 

remain in contact with the mat, ankles straight (point toes). 

8. Check for improper technique: 

Males: (1) bending the back; (2) not lowering to within 2 inches of the ground. 

Females: (1) bending the back; (2) not lowering chin to mat; (3) stomach touches the mat. 

9. Perform as many push ups in proper form as you can. 

10. Record the number of properly executed push ups on the assessment form. 

6. Compare results to charts on following pages.