The push-up is the all-American exercise. Too bad most Americans would have a hard time cranking out a single repetition, let alone the number they should be able to do for their age.
It’s time to start re-gaining your upper-body strength
According to Craig Ballantyne following are the numbers for men under 45 to determine their level of fitness:
- Able to do less than 20 push-ups = out of shape
- Able to do 20-34 push-ups = average
- Able to do 35-49 push-ups = fit
- Able to do more than 50 push-ups = “Men’s Health” fit
(For a woman, cut the number of repetitions by 60 percent. So, to get an “average” fitness score, a woman under the age of 45 would need to be able to do at least 12 push-ups.)
If you are a beginner, start with kneeling push-ups to build strength. Do one set of 5-10 reps today, and add one set every other day until you are able to do three sets of 10 kneeling push-ups.
Once you are able to do that, you’ll be ready for the next level: lowering yourself to the ground for a 3-count, then relaxing onto your knees and getting back up to the start position. Work your way up to 8 repetitions… and then you’ll be ready to do full push-ups.
If you’re already doing full push-ups, here’s how to improve your fitness score: Start by doing half the number of repetitions you can do, rest 30 seconds, repeat that same number of push-ups, rest 30 seconds again, and then repeat the push-ups. Do this two or three times per week, decreasing the rest period by 10 seconds each week. Retest your max after three weeks.
Fitness expert Craig Ballantyne is the creator of the Turbulence Training for Fat Loss system.
Plank-to-Pushup
Close-grip Pushup
Grasshopper Pushup
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If you are doing push up the right way, then its very good, but many people do it the wrong way. That video is good.