Best PUSH UP TEST Ever - What's your score?
Short, fun and efficient! Challenge someone or compare yourself to the workout community.
Most Push Up tests are long and boring.
Who cares if you can do 600 Push Ups by bouncing up and down with bad form?
This test is different. It’s fun and short, but also exhausting.
Ready to find out your score?
Requirements
No special requirements, just:
- High surface to put your feet on for Decline Push Ups.
- Ability to perform each of the Push Up types listed below.
Recommended: Free Madbarz App to track your repetitions. Get it for Android or iOS.
The Test
The test consists of 4 types of Push Ups. For a summary check the video below.
Each type is performed once, to the max, in this exact order:
- Decline Push Ups
- Wide Push Ups
- Diamond Push Ups
- Regular Push Ups
Rules
- Duration: No time limit
- Reps: Maximum number of reps for each type of Push Up, WITHOUT STOPPING
- Pause: 5 sec pause between exercises just to change position
- Tempo: Each Push Up is performed going 1 second down, 1 second up
Important:
- No cheating by saving your energy for easier exercises! Each set has to be performed until failure. You're not a wuss, are you?
- Form is key! Each rep has to have perfect form. If the form starts to break, the set is finished. Check the video below, or the article on the right way to perform Push Up variations. You can also open the exercise instructions in the free Madbarz App.
- Full range of motion! No bouncing, shortening, pumping...
Check out the video summary. Scroll down for the score calculations.
How to track your score
Best way to track:
Use the free Madbarz App to track your repetitions. That way you can perform the test again later and see your progress. You can save the test directly to your Madbarz App by following this link - Push Up Test Workout. (The numbers in the sample workout are arbitrary.) You'll need to log in online first and use the star button to save the workout. It will appear in your mobile app right away.
Other option:
Keep a paper and pen next to you and write down the number of successful repetitions as you finish each set. But hurry up, don't use it as an excuse to rest!
Results
Calculate your score by adding up the numbers of all reps. For example:
Decline Push Ups: 31
Wide Push Ups: 16
Diamond Push Ups: 9
Regular Push Ups: 7
Score: 63
SCOREBOARD
1-20 = Newcomer: Everyone starts somewhere. You'll progress faster than you think!
21-40 = Learner: Keep training and repeat the test in 2 weeks. You'll be surprised!
41-60 = Fighter: You know how to push when it gets hard. You'll be going places!
61-80 = Player: Push Ups are a game to you. You've got serious strength!
81 + = Dr. Push Up: Congratulations, you've mastered the art and science of Push Ups.
Share your score in the comments below!
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