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 synthesis of the very latest thinking in strength training and a comprehensive guide to developing individualized programs for your clients.
Intensity, volume, density, repetitions, sets, tempo, time under tension, rest interval, exercise selection and sequence, load selection, duration, and frequency are all covered in detail in easy-to-understand language. Whether you are a seasoned professional or a beginner, The Elite Trainer provides a wealth of information you can put to use immediately.
