Push-ups are a great way to assess upper body and core muscular endurance. Both the American College of Sports Medicine (ACSM) and the Canadian Society for Exercise Physiology (CSEP) recommend that men perform push-up tests from the toes and women from the knees.
What usually happens when a woman transitions from a modified (bent-knee) push-up to a standard (straight-leg) push-up? Typically, form breaks down quickly, and the rep count drops significantly. A woman who can perform 20 modified push-ups may struggle to complete even 10 standard ones.
Form is everything. Spreading your hands too wide and performing half-reps (as Michelle Obama did on The Ellen Show) doesn’t count. Proper push-ups require strict “military” form—ideally using the “kiss-the-baby” technique.
That’s exactly how Jessica is performing them in the video below:
If you recall, Jessica’s goal is to hit 10 pull-ups by year’s end. With push-ups, she’s surpassed 20 reps—next stop: 30. We’ll reach that milestone with consistent, incremental progress using the Kaizen method. Adding just one rep every two weeks will get her there by the new year. It won’t be easy, but it’s doable.
How will I help her get there? By keeping her lean and mean and applying the muscle endurance methods I outline on page 122 of The Elite Trainer.
Want to reach a similar goal? Check out this video showing how to make push-ups easier or harder based on your current strength level.
The Elite Trainer: Strength Training for the Serious Professional
The Elite Trainer is a detailed strength training and program design resource for personal trainers, strength coaches, and serious lifters. Covering training variables, periodization, advanced methods, and ready-to-use programs, this book is a practical reference for anyone serious about strength training.
Ab 45s vs. the Reclining Field Goal: Which Core Exercise Is Right for You?
Ab 45s and the Reclining Field Goal may look similar, but they create very different core-training demands. Discover which exercise places greater emphasis on the hip flexors, which is easier to scale, and how to choose the right one for your goals.
The Ultimate Forearm Blueprint: Wrist Curls, Wrist Rollers & Grip Strength
Most lifters train their forearms as an afterthought. This complete guide covers wrist curls, reverse wrist curls, wrist rollers, radial and ulnar deviation, pronation, supination, The Formulator, and a 10-phase plan for building stronger wrists, bigger forearms, and a better grip.
The Ultimate Pull-Up Blueprint
Pull-ups are the deadlift of the upper body—but most lifters never program them with the same attention they give their major lifts. Learn how to master proper technique, progress from zero reps to weighted pull-ups, periodize your grip, protect your joints and use Swissies-SP handles to expand your training options.
follow
Error: No feed with the ID 2 found.
Please go to the Instagram Feed settings page to create a feed.