What does the push-up test tell me?

The push-up test estimates upper-body muscular endurance in the chest, shoulders and triceps. You enter how many push-ups you can complete in one continuous set, and the tool rates that count against age- and sex-based fitness benchmarks.

How should I perform the push-up test?

Keep a straight line from head to heels, lower until your elbows reach about 90 degrees, then press back up. Count only full-range reps performed without resting, and stop at your first broken rep before entering the total.

How many push-ups is a good result?

Standards depend on age and sex, but for many adults under 40, around 20 to 29 push-ups is average and 30 or more is good to excellent. Steady improvement over time matters more than hitting one fixed number.

俯卧撑测试计算器

评估你的上肢肌肉耐力

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一组俯卧撑次数

不休息、姿势标准时能做的最多次数，例如 30

俯卧撑测试计算器

俯卧撑测试是无需器械检测上肢和核心耐力的最简单方法，从学校体育课到军队体能测试都广泛采用。输入你一组能做的标准俯卧撑次数，本计算器会按一般成人基准为你评级。用它来测试推力耐力、追踪进步并设定下一个次数目标。

俯卧撑测试用于衡量上肢（胸部、肩部、肱三头肌）和核心的肌肉耐力：保持标准姿势，不休息，在一组中尽可能多地做全幅度俯卧撑。以成人为粗略参考，少于 10 次为较差，约 20–30 次为一般，超过 50 次为优秀。一旦姿势变形就停止——不完整的动作不计数，且标准因年龄和性别而异，请记录自己的变化趋势。

常见问题

What does the push-up test tell me?: The push-up test estimates upper-body muscular endurance in the chest, shoulders and triceps. You enter how many push-ups you can complete in one continuous set, and the tool rates that count against age- and sex-based fitness benchmarks.
How should I perform the push-up test?: Keep a straight line from head to heels, lower until your elbows reach about 90 degrees, then press back up. Count only full-range reps performed without resting, and stop at your first broken rep before entering the total.
How many push-ups is a good result?: Standards depend on age and sex, but for many adults under 40, around 20 to 29 push-ups is average and 30 or more is good to excellent. Steady improvement over time matters more than hitting one fixed number.

俯卧撑测试计算器

常见问题

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