For most of us, being strong does not refer to how much we can lift, but to the relative strength of our body, that is, our ability to move the weight of our own body. Movements such as pushups and chin-ups are an excellent example of this. We are going to show you a test with which you can measure the total pushups you can do in a minute and, best of all, how to do more pushups in a row.
First of all, you need to remember the following rules when doing pushups:
- It is not worth any bending. To count a repetition, it is necessary to go down to the bottom (so that the chest is 5 cm from the ground), pause and block your shoulders. Also, you can not let your hips hang or bend, nor can you touch the ground with your knees. In other words, it is necessary for your body to stay in a straight line from your ankles to your shoulders.
- You can stop to rest whenever you want, but you can not stop the clock: time keeps running even when you rest.
Follow the following steps to perform the challenge:
- Grab a watch and time 1 minute while doing push-ups.
- When the time is up, stop doing push-ups and write down the number of repetitions you did.
Tips before the pushup test
You have two options to get better performance in the test:
- Start doing pushups at a fast pace, doing as many as you can, until you can not do any more with good form.
- Keep a steady rhythm, making small breaks every 10-15 seconds, so that you are prolonging as much as possible the time during which you can do pushups.
If you are still a beginner and do not have much strength yet, it will be very beneficial for you to rest every 10-15 seconds, since it is easier for you to fatigue yourself doing pushups.
If you are more experienced, you can maintain a steady rhythm for 30 or 45 seconds. In that case, the best thing you can do is start doing as many pushups as possible and as quickly as possible. Once you start to fail in your pushups, take a break of 5 seconds to then make a sprint in the final straight.
What scores should I take in the pushup test?
- Below the average: less than 15 pushups.
- In the average: 20 pushups.
- Good: 30 to 35 pushups.
- Excellent: 40-45 pushups.
- Extraordinary: more than 50 push-ups.
How To Do More Pushups
If your score is lower than you like, there is a method that will help your upper body to be much stronger and more explosive. Follow the protocol outlined below, trying to do each repetition as quickly as possible.
Week 1 (two workouts):
- Perform ten sets of 8 repetitions.
- Rest two minutes between each series.
- If you can not do eight pushups, rest what you need following the same rules that we indicated for the test.
Week 2 (two workouts):
- Perform eight sets of 10 repetitions, resting 1 minute between each set.
Week 3 (two workouts):
- Perform six sets of 15 repetitions, resting 1 minute between each set.
Week 4 (two workouts):
- Perform four sets of 20 repetitions, resting two minutes between each series.
Take five days of rest without doing pushups and then take the one-minute test.
Image Source: 1